Approved Log Hearin training Log

[2Thick]

nice job on those lunges
you really work those hamstrings and glutes

 

[wootoom]

I like the ab training doing the air bikes
those are fun and you don't feel the burn as much

 

[JasonPriest]

good job incorporating the spinach with your meals
those green vegetables really go a long way

 

[BodyMonster34]

sister nice job on the training
I like how you added in the red meat with the sirloin

 

[QuadSweep]

nice consistency to this training
and your diet looks fantastic
thanks for putting up the training pictures

 

[Hearin]

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

True about the gas lol

 

[Hearin]

nice consistency to this training
and your diet looks fantastic
thanks for putting up the training pictures

Thanks

 

[Hearin]

sister nice job on the training
I like how you added in the red meat with the sirloin

Thanks

 

[Hearin]

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

Thanks

 

[Hearin]

keep up the good work
I like the lower body training

Thanks

 

[Hearin]

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

Thanks

 

[Hearin]

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

Thanks

 

[Hearin]

good job incorporating the spinach with your meals
those green vegetables really go a long way

Thanks

 

[Hearin]

nice job on those lunges
you really work those hamstrings and glutes

Thanks

 

[Hearin]

I like the ab training doing the air bikes
those are fun and you don't feel the burn as much

Thanks

 

[Hearin]

Workout #3: Upper Body (November 25)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 83 lb

Flat Bench Press - 3x20, 15, 12 - 84 lb

DB Lateral Raise - 3x20, 15, 12 - 35 lb

Hammer DB Curl - 3x20, 15, 12 - 37 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 40 lb

Abdominal Air Bike - 3x20, 20, 20

Diet
Day 118 (November 25)

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