Approved Log Hearin training Log

[Hearin]

Sister you're looking perfect nice lean physique

Thanks

 

[Hearin]

you look like your condition big time good job

Thanks

 

[Hearin]

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

Thanks

 

[Hearin]

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

Thanks

 

[Hearin]

I love the bench presses

Thanks

 

[Hearin]

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

Thanks - I wish I could share

 

[Hearin]

I like your supplement list very solid

Thanks

 

[Hearin]

that's a nice looking salad you put together

Thanks

 

[Hearin]

Workout #1: Upper Body (November 14)

Incline DB Press - 3x20, 15, 12 - 42 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 80 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 73 lb

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

Lying Triceps Extension - 3x20, 15, 12 - 64 lb

Cardio: 20-30 mins


Diet
Day 112 (November 14)

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

 

[Jayne Scott]

Workout #1: Upper Body (November 14)

Incline DB Press - 3x20, 15, 12 - 42 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 80 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 73 lb

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

Lying Triceps Extension - 3x20, 15, 12 - 64 lb

Cardio: 20-30 mins


Diet
Day 112 (November 14)

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

Great job

 

[Hearin]

Workout #2: Lower Body (November 15)

Goblet Squat - 3x20, 15, 12 - 47 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 86 lb

Leg Press - 3x20, 15, 12 - 116 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 74 lb

Seated Calf Raise - 3x20, 15, 12 - 58 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet

Day 113 (November 15)

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 18)

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 114 (November 18)

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 19)

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 115 (November 19)

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 21)

Incline DB Press - 3x20, 15, 12 - 42 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 80 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 73 lb

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

Lying Triceps Extension - 3x20, 15, 12 - 64 lb

Cardio: 20-30 mins

Diet
Day 116 (November 21)

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 22)

Goblet Squat - 3x20, 15, 12 - 47 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 86 lb

Leg Press - 3x20, 15, 12 - 116 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 74 lb

Seated Calf Raise - 3x20, 15, 12 - 58 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet

Day 117 (November 22)

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

 

[ROIDDERS]

I like to die that you're putting together
just be careful with hard-boiled eggs sometimes they can give you gas

 

[chesty]

mixing in the eggs and the salad sounds really good
and I like the yogurt with the berries and nuts

 

[Ulter]

good job on the supplement list
creatine has been proven to work and the omegas are important

 

[e2]

keep up the good work
I like the lower body training

 

[CEO]

sister nice job hitting the core
those crunches really help build a strong abs