Approved Log Hearin training Log

[Hearin]

you're showing how it's done every time you step into the gym

Trying to

 

[Hearin]

thank you for sharing this training and this diet

 

[Hearin]

great job on this you put in some amazing effort

Thanks

 

[Hearin]

you are one of the best for motivation

Thanks

 

[Hearin]

great week of training as always

Thanks

 

[Hearin]

this is one of my favorite logs very inspirational

Thanks

 

[Hearin]

Workout #3: Upper Body (November 4)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 78 lb

Flat Bench Press - 3x20, 15, 12 - 79 lb

DB Lateral Raise - 3x20, 15, 12 - 30 lb

Hammer DB Curl - 3x20, 15, 12 - 32 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 35 lb

Abdominal Air Bike - 3x20, 20, 20

Diet
Day 106 (November 4)

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 #4: Lower Body (November 5)

Dumbbell Sumo Squat - 3x20, 15, 10 - 55 lb

Deadlift - 3x20, 15, 10 - 109 lb

Dumbbell Step-Up - 3x20, 15, 10 - 25 lb

Hip Abduction - 3x20, 15, 10 - 64 lb

Seated Calf Raise - 3x20, 15, 10 - 63 lb

Exercise Ball Crunch - 3x20, 15, 10

Diet
Day 107 (November 5)

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 #1: Upper Body (November 7)

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 108 (November 7)

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

 

[Hearin]

Workout #2: Lower Body (November 8)

Goblet Squat - 3x20, 15, 12 - 42 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 81 lb

Leg Press - 3x20, 15, 12 - 111 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 69 lb

Seated Calf Raise - 3x20, 15, 12 - 53 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet

Day 109 (November 8)

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

omega-3 supplements

 

[Hearin]

Workout #3: Upper Body (November 11)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 78 lb

Flat Bench Press - 3x20, 15, 12 - 79 lb

DB Lateral Raise - 3x20, 15, 12 - 30 lb

Hammer DB Curl - 3x20, 15, 12 - 32 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 35 lb

Abdominal Air Bike - 3x20, 20, 20

Diet
Day 110 (November 11)

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

 

[CEO]

Sister you're looking perfect nice lean physique

 

[ROIDDERS]

I love the bench presses

 

[chesty]

I haven't had shrimp in a long time you make it look delicious

 

[Ulter]

that's a nice looking salad you put together

 

[e2]

I like your supplement list very solid

 

[2Thick]

thanks for taking the time to post up some pictures you look fantastic

 

[Vadim Fedorov]

you're looking really good I'm proud of you nice deadlifts

 

[wootoom]

you look like your condition big time good job

 

[Hearin]

Workout #4: Lower Body (November 12)

Dumbbell Sumo Squat - 3x20, 15, 10 - 60 lb

Deadlift - 3x20, 15, 10 - 114 lb

Dumbbell Step-Up - 3x20, 15, 10 - 30 lb

Hip Abduction - 3x20, 15, 10 - 69 lb

Seated Calf Raise - 3x20, 15, 10 - 68 lb

Exercise Ball Crunch - 3x20, 15, 10

Diet
Day 111 (November 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

omega-3 supplements