Approved Log Hearin training Log

[Hearin]

Workout #2: Lower Body (June 18)

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 30 (June 18)
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 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[GHgut4life]

Workout #2: Lower Body (June 18)

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
View attachment 10307
Diet
Day 30 (June 18)
Breakfast: protein pancakes with fresh berries
View attachment 10308

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 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

@Hearin diet is super clean i like it
and training WOW you hardcore

 

[SteveSmi]

a fantastic you're getting more and more athletic

 

[Mobster]

Looking good on the results.

 

[JasonPriest]

good job perfect squats

 

[BodyMonster34]

sister you are my hero

 

[QuadSweep]

perfect form on those goblets

 

[Austin316]

nice to see you're working your core and keeping things strong

 

[sambee38]

cardio very important that's a smart move

 

[BookerTNY]

very impressive job keep it going

 

[Arabian]

food looks very interesting to say to least

 

[zedhed]

I'm digging the food the yogurt looks delicious

 

[caligirl85]

you are doing fantastic your physique is excellent

 

[Shrine]

you look like you're in top shape

 

[Zyglamail]

love what you're doing here you're definitely impressing us all

 

[ballin2504]

Awesome job with the diet and training

 

[Hearin]

Workout #3: Upper Body (June 20)

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

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

DB Lateral Raise - 3x12, 10, 8 - 15 lb

Hammer DB Curl - 3x12, 10, 8 - 15 lb

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

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 31 (June 20)
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 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[Hearin]

Workout #4: Lower Body (June 21)

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 32 (June 21)
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

 

[Tiger Salman Khan]

Workout #4: Lower Body (June 21)

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
View attachment 10402
Diet
Day 32 (June 21)
Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and mushrooms
View attachment 10403
Snack: apples with natural nut butter

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

@Hearin Diet looks amazing........

 

[BigArms42]

Workout #4: Lower Body (June 21)

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
View attachment 10402
Diet
Day 32 (June 21)
Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and mushrooms
View attachment 10403
Snack: apples with natural nut butter

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

@Hearin wow the steak is nice