Approved Log Hearin training Log

[Hearin]

If you could brace on pulldowns you'd pull more I think

Thanks for the tip.

 

[Hearin]

@Hearin sister you lookin good! remind me of my daughter. got a nice physique and strong training

 

[Hearin]

@Hearin you won't go wrong on this. this type of training is good. just go easy on those shoulders on those pulldowns seen a lot of people tear up shoulders

Thanks

 

[Hearin]

supplement list looks awesome here! i like the dinner too. you won't beat some quality seafood
@Hearin

 

[Hearin]

nice workout, do you train on gym or at home gym?

Thanks. Training done mostly in the gym.

 

[Hearin]

Workout #1: Upper Body (June 6)

Incline DB Press - 3x25, 20, 15 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb

Alternate DB Curl - 3x25, 20, 15 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 224 (June 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, potatoes with quinoa and green beans

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

 

[Ulter]

Thanks for the tip.

ABX love

 

[Noah Wixx]

Workout #3: Upper Body (June 3)

Wide Grip Lat Pull Down - 3x25, 20, 15 - 118 lb

Flat Bench Press - 3x25, 20, 15 - 118 lb

DB Lateral Raise - 3x25, 20, 15 - 70 lb

Hammer DB Curl - 3x25, 20, 15 - 72 lb

Lying Straight Bar Tricep Extension - 3x25, 20, 15 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

View attachment 28770
Diet

Day 222 (June 3)

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 cucumbers, onions, and broccoli over rice

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

Excellent work love seeing that

 

[CEO]

Thanks. I get chopped turkey most times.

sister you are a lucky. its hard to find good turkey

 

[ballin2504]

Workout #3: Upper Body (June 3)

Wide Grip Lat Pull Down - 3x25, 20, 15 - 118 lb

Flat Bench Press - 3x25, 20, 15 - 118 lb

DB Lateral Raise - 3x25, 20, 15 - 70 lb

Hammer DB Curl - 3x25, 20, 15 - 72 lb

Lying Straight Bar Tricep Extension - 3x25, 20, 15 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

View attachment 28770
Diet

Day 222 (June 3)

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 cucumbers, onions, and broccoli over rice

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

@Hearin looking awesome and the training is great also

 

[Tiger Salman Khan]

Workout #1: Upper Body (June 6)

Incline DB Press - 3x25, 20, 15 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb

Alternate DB Curl - 3x25, 20, 15 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 224 (June 6)

Breakfast: protein shake with oatmeal

View attachment 28881

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, potatoes with quinoa and green beans

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

@Hearin update looks good.....nuts...veggies amazing part of diet......

 

[Hearin]

@Hearin update looks good.....nuts...veggies amazing part of diet......

 

[Hearin]

@Hearin looking awesome and the training is great also

 

[Hearin]

sister you are a lucky. its hard to find good turkey

 

[Hearin]

Workout #2: Lower Body (June 9)

Goblet Squat - 3x25, 20, 15 - 82 lb

Stiff Leg Deadlift - 3x25, 20, 15 - 121 lb

Leg Press - 3x25, 20, 15 - 151 lb

Curtsy Lunge Pulse - 3x25, 20, 15 - 109 lb

Seated Calf Raise - 3x25, 20, 15 - 93 lb

Crunches - 3x25, 20, 15


Diet
Day 225 (June 9)

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

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

 

[Hearin]

Workout #3: Upper Body (June 10)

Wide Grip Lat Pull Down - 3x25, 20, 15 - 118 lb

Flat Bench Press - 3x25, 20, 15 - 118 lb

DB Lateral Raise - 3x25, 20, 15 - 70 lb

Hammer DB Curl - 3x25, 20, 15 - 72 lb

Lying Straight Bar Tricep Extension - 3x25, 20, 15 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 226 (June 10)

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 cucumbers, onions, and broccoli over rice

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

 

[Hearin]

Workout #4: Lower Body (June 12)

Dumbbell Sumo Squat - 3x25, 20, 15 - 105 lb

Deadlift - 3x25, 20, 15 - 159 lb

Dumbbell Step-Up - 3x25, 20, 15 - 75 lb

Hip Abduction - 3x25, 20, 15 - 114 lb

Seated Calf Raise - 3x25, 20, 15 - 113 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet

Day 227 (June 12)

Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and green beans

Snack: apples with natural nut butter

Dinner: broiled fish, brown rice, and a mixed green salad

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

 

[Jayne Scott]

Workout #4: Lower Body (June 12)

Dumbbell Sumo Squat - 3x25, 20, 15 - 105 lb

Deadlift - 3x25, 20, 15 - 159 lb

Dumbbell Step-Up - 3x25, 20, 15 - 75 lb

Hip Abduction - 3x25, 20, 15 - 114 lb

Seated Calf Raise - 3x25, 20, 15 - 113 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet

Day 227 (June 12)

Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and green beans

Snack: apples with natural nut butter

Dinner: broiled fish, brown rice, and a mixed green salad

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

Keep 'em coming. Nice update

 

[Hearin]

Workout #1: Upper Body (June 13)

Incline DB Press - 3x25, 20, 15 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb

Alternate DB Curl - 3x25, 20, 15 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 228 (June 13)

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, potatoes with quinoa and green beans


Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

 

[Hearin]

Workout #2: Lower Body (June 16)

Goblet Squat - 3x25, 20, 15 - 82 lb

Stiff Leg Deadlift - 3x25, 20, 15 - 121 lb

Leg Press - 3x25, 20, 15 - 151 lb

Curtsy Lunge Pulse - 3x25, 20, 15 - 109 lb

Seated Calf Raise - 3x25, 20, 15 - 93 lb

Crunches - 3x25, 20, 15

Diet

Day 229 (June 16)

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

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups