Approved Log Hearin training Log

[Hearin]

you are doing an amazing job keep it up

Thanks

 

[Hearin]

keep up the good work and keep grinding

Thanks

 

[Hearin]

you are inspiring so many people with this log

 

[Hearin]

I love to see your continued success it makes me happy

Thanks

 

[Hearin]

Workout #1: Upper Body (October 17)

Incline DB Press - 3x20, 15, 12 - 32 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 70 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 63 lb

Alternate DB Curl - 3x20, 15, 12 - 22 lb

Lying Triceps Extension - 3x20, 15, 12 - 54 lb

Cardio: 20-30 mins

Diet
Day 98 (October 17)

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

omega-3 supplements

 

[Hearin]

Workout #2: Lower Body (October 18)

Goblet Squat - 3x20, 15, 12 - 37 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 76 lb

Leg Press - 3x20, 15, 12 - 106 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 64 lb

Seated Calf Raise - 3x20, 15, 12 - 48 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet
Day 98 (October 18)

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

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 #3: Upper Body (October 21)

Wide Grip Lat Pull Down - 3x15, 12, 10 - 73 lb

Flat Bench Press - 3x15, 12, 10 - 74 lb

DB Lateral Raise - 3x15, 12, 10 - 25 lb

Hammer DB Curl - 3x15, 12, 10 - 27 lb

Lying Straight Bar Tricep Extension - 3x15, 12, 10 - 30 lb

Abdominal Air Bike - 3x15, 15, 15

Diet
Day 99 (October 21)

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

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

Snack: oats mixed with whey chocolate protein powder with warm almond milk unsweetened with a handful of raisins and banana and 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

omega-3 supplements

 

[Hearin]

Workout #4: Lower Body (October 22)

Dumbbell Sumo Squat - 3x20, 15, 10 - 50 lb

Deadlift - 3x20, 15, 10 - 104 lb

Dumbbell Step-Up - 3x20, 15, 10 - 20 lb

Hip Abduction - 3x20, 15, 10 - 59 lb

Seated Calf Raise - 3x20, 15, 10 - 38 lb

Exercise Ball Crunch - 3x20, 15, 10

Diet
Day 100 (October 22)

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

omega-3 supplements

 

[Hearin]

Workout #1: Upper Body (October 24)

Incline DB Press - 3x20, 15, 12 - 37 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 75 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 68 lb

Alternate DB Curl - 3x20, 15, 12 - 27 lb

Lying Triceps Extension - 3x20, 15, 12 - 59 lb

Cardio: 20-30 mins

Diet
Day 101 (October 23)

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

omega-3 supplements

 

[Hearin]

Workout #2: Lower Body (October 25)

Goblet Squat - 3x20, 15, 12 - 37 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 76 lb

Leg Press - 3x20, 15, 12 - 106 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 64 lb

Seated Calf Raise - 3x20, 15, 12 - 48 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet
Day 102 (October 25)

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

omega-3 supplements

 

[zedhed]

I'm proud of you on this update

 

[caligirl85]

diet looks tremendous

 

[Shrine]

I like how you're snacking on some healthy options

 

[Zyglamail]

the food looks delicious and it's healthy

 

[Arabian]

great training sessions as always

 

[BookerTNY]

I love your updates you are amazing

 

[sambee38]

great job on this what an inspiration you are

 

[Austin316]

that's some creative meals you're putting together

 

[Hearin]

I'm proud of you on this update

Thanks

 

[Hearin]

that's some creative meals you're putting together

Thanks