Approved Log Hearin training Log

[Hearin]

keep up the good work
love the picture updates

Thank you

 

[Hearin]

killin it again!

LoL trying to

 

[Hearin]

love the pictures and love the positivity

Thank you

 

[Hearin]

have a good weekend enjoy the weather

Thank you

 

[Hearin]

keep up the good work

I'll try to, thank you

 

[Hearin]

pictures look great you are leaning up

Thank you

 

[Hearin]

Workout #1: Upper Body (June 10)

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 25 (June 10)

Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and mushrooms

Snack: apples with natural nut butter

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

Natural nut butter and apple slices make for a delicious snack.

 

[Tiger Salman Khan]

Workout #1: Upper Body (June 10)

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 25 (June 10)

Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and mushrooms

Snack: apples with natural nut butter

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

Natural nut butter and apple slices make for a delicious snack.
View attachment 9978
View attachment 9979

@Hearin Including fruits in diet is always beneficial.......good updates......

 

[25homes]

Nice work on the log

 

[Hearin]

@Hearin Including fruits in diet is always beneficial.......good updates......

Thank you

 

[Hearin]

Nice work on the log

Thank you

 

[Hearin]

Workout #2: Lower Body (June 11)

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 26 (June 11)

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

Fresh grilled mackerel and roasted Mediterranean veg on a bed of wild rice and quinoa. Served with a side of curly kale

 

[BigArms42]

Workout #2: Lower Body (June 11)

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 26 (June 11)

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

Fresh grilled mackerel and roasted Mediterranean veg on a bed of wild rice and quinoa. Served with a side of curly kale
View attachment 10008
View attachment 10009

@Hearin the truth here nicely done

 

[Noah Wixx]

Excellent workouts and dedication, love seeing a log run like that

 

[Hearin]

Excellent workouts and dedication, love seeing a log run like that

Thank you

 

[Hearin]

@Hearin the truth here nicely done

Thank you

 

[Hearin]

Workout #3: Upper Body (June 13)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 55 lb

Flat Bench Press - 3x12, 10, 8 - 50 lb

DB Lateral Raise - 3x12, 10, 8 - 18 lb

Hammer DB Curl - 3x12, 10, 8 - 23 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 21 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 27 (June 13)

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

Loading up my snack - fennel, cuke, apple, lettuces, raisins and almonds.

 

[Hearin]

Workout #4: Lower Body (June 14)

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 28 (June 14)

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: 2 cups

omega-3 supplements

For dinner I'll be having Shrimp Monterey Risotto with kale, squash, brown rice, kohlrabi, mushrooms, onions, northern beans, broccoli, and shrimp with a roasted garlic sauce!

 

[starboy]

Workout #4: Lower Body (June 14)

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 28 (June 14)

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: 2 cups

omega-3 supplements

For dinner I'll be having Shrimp Monterey Risotto with kale, squash, brown rice, kohlrabi, mushrooms, onions, northern beans, broccoli, and shrimp with a roasted garlic sauce!
View attachment 10169
View attachment 10168

@Hearin time glue training

 

[Hearin]

Workout #1: Upper Body (June 17)

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

Bent-Over Barbell Row - 3x12, 10, 8 - 65 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 29 (June 17)

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: Garlic and herb broiled fish with fresh garlic, bell peepers and green onions topped with a garlic Cajun sauce over brown rice. Paired with corn salsa and black beans

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements