Please Scroll Down to see Community
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Hearin training Log

Workout #1: Upper Body (May 6)

Incline DB Press - 3x12, 10, 8 - 17 lb

Bent-Over Barbell Row - 3x12, 10, 8 - 36 lb
Smith Machine Shoulder Press - 3x12, 10, 8 - 20 lb

Alternate DB Curl - 3x12, 10, 8 - 11 lb

Lying Triceps Extension - 3x12, 10, 8 - 15 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet

Day 5 (May 6):

Breakfast: protein shake with oatmeal

Snack: hard-boiled egg whites with sliced peppers and cucumbers

Lunch: grilled chicken with white bean and tomato salad

Snack: Greek yogurt with berries and nuts

Dinner: grilled fish with quinoa and green beans

Black beans & quinoa with grilled chicken
View attachment 8431

Bent-over barbell row
View attachment 8432
Great job @Hearin
 
Thank you for the cordial welcome 🙏

This is day 1 of my log and I feel like a kid going to school for the very first time.

Anyway, I'll be updating my log four times a week (i.e. Mon, Tues, Thurs & Fri) with my workout routine and diet.

That's about it, thanks again.

Workout #1: Upper Body (April 29)

Incline DB Press - 3x12, 10, 8 - 17 lb

Bent-Over Barbell Row - 3x12, 10, 8 - 36 lb
Smith Machine Shoulder Press - 3x12, 10, 8 - 20 lb

Alternate DB Curl - 3x12, 10, 8 - 11 lb

Lying Triceps Extension - 3x12, 10, 8 - 15 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet

Day 1 (April 29):

Breakfast: scrambled eggs, stir-fried veggies, and oatmeal

Snack: whey protein shake

Lunch: grilled chicken breast, mixed greens, and baked sweet potato

Snack: hard-boiled egg(s) and carrot sticks

Dinner: broiled fish, green beans with brown rice

View attachment 8156
Great start. Keep updates coming. Make sure food is detailed
 
Workout #2: Lower Body (May 7)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet

Day 6 (May 7)

Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread

Snack: protein shake

Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce

Snack: apple and almonds

Dinner: sirloin steak with sweet potato and asparagus

*Lunch*
IMG-20240506-WA0006.jpg

IMG-20240506-WA0007.jpg
 
Workout #2: Lower Body (May 7)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet

Day 6 (May 7)

Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread

Snack: protein shake

Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce

Snack: apple and almonds

Dinner: sirloin steak with sweet potato and asparagus

*Lunch*
View attachment 8449
View attachment 8450
Good job @Hearin
 
Workout #2: Lower Body (May 7)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet

Day 6 (May 7)

Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread

Snack: protein shake

Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce

Snack: apple and almonds

Dinner: sirloin steak with sweet potato and asparagus

*Lunch*
View attachment 8449
View attachment 8450
@Hearin very good day :)
 
Workout #3: Upper Body (May 9)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 45 lb

Flat Bench Press - 3x12, 10, 8 - 40 lb

DB Lateral Raise - 3x12, 10, 8 - 8 lb

Hammer DB Curl - 3x12, 10, 8 - 13 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 11 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet

Day 7 (May 9)

Breakfast: Greek yogurt with whole grain granola and berries

Snack: turkey breast with carrots and celery sticks

Lunch: grilled chicken breast over spinach with sliced strawberries and almonds

Snack: protein shake

Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice

Supplementation
creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 250 mg a day (approx. 2-3 cups)

omega-3 supplements

Dinner is served!
IMG-20240508-WA0014.jpg

IMG-20240425-WA0004.jpg
 
Workout #3: Upper Body (May 9)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 45 lb

Flat Bench Press - 3x12, 10, 8 - 40 lb

DB Lateral Raise - 3x12, 10, 8 - 8 lb

Hammer DB Curl - 3x12, 10, 8 - 13 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 11 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet

Day 7 (May 9)

Breakfast: Greek yogurt with whole grain granola and berries

Snack: turkey breast with carrots and celery sticks

Lunch: grilled chicken breast over spinach with sliced strawberries and almonds

Snack: protein shake

Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice

Supplementation
creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 250 mg a day (approx. 2-3 cups)

omega-3 supplements

Dinner is served!
View attachment 8499
View attachment 8500
Good job @Hearin 👏
 
Workout #4: Lower Body (May 10)

Squat - 3x12, 10, 8 - 68 lb

Deadlift - 3x12, 10, 8 - 86 lb

Dumbbell Step-Up - 3x12, 10, 8 - 15 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins

Diet

Day 8 (May 10)

Breakfast: scrambled eggs, stir-fried veggies, and oatmeal

Snack: whey protein shake

Lunch: grilled chicken breast, mixed greens, and baked sweet potato

Snack: hard-boiled egg(s) and carrot sticks

Dinner: broiled fish, green beans with brown rice

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

IMG-20240509-WA0007.jpg

IMG-20240425-WA0005.jpg
 
Workout #4: Lower Body (May 10)

Squat - 3x12, 10, 8 - 68 lb

Deadlift - 3x12, 10, 8 - 86 lb

Dumbbell Step-Up - 3x12, 10, 8 - 15 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins

Diet

Day 8 (May 10)

Breakfast: scrambled eggs, stir-fried veggies, and oatmeal

Snack: whey protein shake

Lunch: grilled chicken breast, mixed greens, and baked sweet potato

Snack: hard-boiled egg(s) and carrot sticks

Dinner: broiled fish, green beans with brown rice

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

View attachment 8543
View attachment 8544
Well-done @Hearin 👏
 
Workout #1: Upper Body (May 13)

Incline DB Press - 3x12, 10, 8 - 17 lb

Bent-Over Barbell Row - 3x12, 10, 8 - 36 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 20 lb

Alternate DB Curl - 3x12, 10, 8 - 11 lb

Lying Triceps Extension - 3x12, 10, 8 - 15 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet

Day 9 (May 13)

Breakfast: protein pancakes with fresh berries

Snack: apple slices and almonds

Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans

Snack: protein shake

Dinner: shrimp stir-fried with bell pepper and brown rice over spinach

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

*Breakfast - protein pancakes
IMG-20240513-WA0000.jpg

IMG-20240513-WA0001.jpg
 

Attachments

  • IMG-20240513-WA0001.jpg
    IMG-20240513-WA0001.jpg
    49.6 KB · Views: 7
  • IMG-20240513-WA0000.jpg
    IMG-20240513-WA0000.jpg
    111.5 KB · Views: 6
Workout #2: Lower Body (May 14)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet

Day 10 (May 14)

Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries

Snack: protein shake

Lunch: grilled fish with a spinach salad and broccoli

Snack: egg white omelet with bell peppers and mushrooms

Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

Having grilled fish, spinach salad and some brown rice for lunch
IMG-20240513-WA0006.jpg

IMG-20240506-WA0007.jpg
 
Workout #2: Lower Body (May 14)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet

Day 10 (May 14)

Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries

Snack: protein shake

Lunch: grilled fish with a spinach salad and broccoli

Snack: egg white omelet with bell peppers and mushrooms

Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

Having grilled fish, spinach salad and some brown rice for lunch
View attachment 8649
View attachment 8650
@Hearin awesome training day
 
Similar threads
Thread starter Title Forum Replies Date
boxcutter Approved Log Boxcutters Diet Training Log Steroids and SARMS 73
Richard Brown NapsGear NapsGear Ask Me Anything : Jujimufu Exposes the Hidden Flaws in Your Training Program! Steroids and SARMS 16
B sarms for heavy volume training Steroids and SARMS 22
Z 58 years old and strength training Steroids and SARMS 25
Eneiched402 Approved Log My First Testosterone cycle diet training Log Steroids and SARMS 27
Richard Brown Approved NapsGear Ask Me Anything - James Hollingshead Episode - 50 : Gear, Training, and Diet Leading Up to the Arnold Classic Steroids and SARMS 18
AdriGeyer Approved Log LeanBulk Pre-cycle Training log Steroids and SARMS 144
J sarms training stack Steroids and SARMS 20
X high intensity training on sarms Steroids and SARMS 20
JimAbs43 Podcast IronOverload.io Hardcore 60 - Training hard in the gym! why? Steroids and SARMS 17
JimAbs43 Podcast IronOverload.io Hardcore 59 How to train for the perfect Body? Training for shape Steroids and SARMS 19
Juice0704 Approved Log Supertest, Masteron, Superdrol 12 Weeks Cycle and Training Log Steroids and SARMS 121
JimAbs43 Podcast IronOverload.io Hardcore 58 - Why you should cycle your training? Steroids and SARMS 19
Y hard and long training steroid run Steroids and SARMS 21
AKS1234 Approved Log My Pre Anavar Diet Training Log Steroids and SARMS 282
Z Training buddy steroid stack Steroids and SARMS 22
AureliantheGreast Approved Log My Pre-Cycle training and diet Log - AureliantheGreasts Steroids and SARMS 157
Hoovtob Approved Log My Past and Current Cycle - Diet - Training Log Steroids and SARMS 73
Y Sarms while i am backing off training Steroids and SARMS 18
JimAbs43 Podcast Evolutionary.org 547 - KISS Principle for Training - how? Steroids and SARMS 17
JimAbs43 Evolutionary.org 522 - How to get more from training (Bench Press, Squats, Deadlifts) Steroids and SARMS 16
Richardbrown Napsgear: Training Method: 6-12-25 Protocol Steroids and SARMS 13
X Hard gym training with sarms Steroids and SARMS 17
Richardbrown Napsgear: Training Abs on A Stationary Bike? Here’s How Steroids and SARMS 12
V Non weight training cycle Steroids and SARMS 21
dylangemelli Video The MANY Benefits of Cardio Training: A new video by Dylan Gemelli Steroids and SARMS 18
Richardbrown Napsgear: Beach Body or Body Builder: Training and Nutrition Differ for Each Steroids and SARMS 12
jasonhill800 How Do You Know If You're Training Enough? Steroids and SARMS 10
JimAbs43 Evolutionary.org Radio 430 Steroids and Sarms for Females. Diet and training tips for ladies. Steroids and SARMS 11
F Training over 40 Steroids and SARMS 14
Richardbrown Naps Knowledge Article: High Volume Training: Is It Better? Steroids and SARMS 11
X running steroids without training Steroids and SARMS 15
B Training Twice A Day Steroids and SARMS 12
W training calves for mass Steroids and SARMS 5
C Bill Starr training program? Steroids and SARMS 8
G keeping anger under control thanks to weight training? Steroids and SARMS 7
D HIIT routines for weight training? Steroids and SARMS 6
C does a tall person have a harder time weight training? Steroids and SARMS 9
Anabolex-Chuck Evolutionary.org Podcast #357[Q/A]Dbol,Test,Deca,Leg training,small balls?! Steroids and SARMS 5
R metformin after training Steroids and SARMS 10
R training routine on anavar for women Steroids and SARMS 8
B personal training for me? Steroids and SARMS 8
S labor after weight training Steroids and SARMS 9
H golfing and weight training? Steroids and SARMS 9
C can martial arts boost my weight training? Steroids and SARMS 7
D serious surgery and training Steroids and SARMS 8
K core training sensible? Steroids and SARMS 6
O DC training yay or nay? Steroids and SARMS 10
C do you eat large meals before weight training? Steroids and SARMS 11
RazorRamon46 [RESEARCH] Micro-dose viagra before training session Steroids and SARMS 46

Similar threads

Top Bottom