Approved Log Hearin training Log

[Hearin]

@Oshhello its a legit log
you training?

Thanks

 

[Hearin]

Workout #1: Upper Body (November 28)

Incline DB Press - 3x20, 15, 12 - 47 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 85 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 78 lb

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

Lying Triceps Extension - 3x20, 15, 12 - 69 lb

Cardio: 20-30 mins

Diet
Day 120 (November 28)

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 29)

Goblet Squat - 3x20, 15, 12 - 52 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 91 lb

Leg Press - 3x20, 15, 12 - 121 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 79 lb

Seated Calf Raise - 3x20, 15, 12 - 63 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet

Day 121 (November 29)

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

 

[Oshhello]

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

 

[Oshhello]

Workout #2: Lower Body (November 29)

Goblet Squat - 3x20, 15, 12 - 52 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 91 lb

Leg Press - 3x20, 15, 12 - 121 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 79 lb

Seated Calf Raise - 3x20, 15, 12 - 63 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

View attachment 17579

Diet

Day 121 (November 29)

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

Awesome
This is good

 

[Hearin]

Awesome
This is good

 

[Hearin]

Workout #3: Upper Body (December 2)

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 122 (December 2)

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 (December 3)

Dumbbell Sumo Squat - 3x20, 15, 10 - 65 lb

Deadlift - 3x20, 15, 10 - 119 lb

Dumbbell Step-Up - 3x20, 15, 10 - 35 lb

Hip Abduction - 3x20, 15, 10 - 74 lb

Seated Calf Raise - 3x20, 15, 10 - 73 lb

Exercise Ball Crunch - 3x20, 15, 10

Diet

Day 123 (December 3)

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 (December 5)

Incline DB Press - 3x20, 15, 12 - 47 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 85 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 78 lb

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

Lying Triceps Extension - 3x20, 15, 12 - 69 lb

Cardio: 20-30 mins

Diet
Day 124 (December 5)

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 (December 6)

Goblet Squat - 3x20, 15, 12 - 52 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 91 lb

Leg Press - 3x20, 15, 12 - 121 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 79 lb

Seated Calf Raise - 3x20, 15, 12 - 63 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet

Day 125 (December 6)

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

 

[Jayne Scott]

Workout #2: Lower Body (December 6)

Goblet Squat - 3x20, 15, 12 - 52 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 91 lb

Leg Press - 3x20, 15, 12 - 121 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 79 lb

Seated Calf Raise - 3x20, 15, 12 - 63 lb

Crunches - 3x20, 15, 12

View attachment 17933

Cardio: 30 mins

Diet

Day 125 (December 6)

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

Great one @Hearin

 

[Hearin]

Workout #3: Upper Body (December 9)

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 126 (December 9)

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

 

[Austin316]

Good job on this workout.
Flat bench n press DB lateral raise looks really good.

 

[BookerTNY]

I've seen a lot of women do the air bikes that really works the core really well.
Keep up the good work.

 

[Arabian]

Nice little meal there with the shrimp, chickpeas, rice and vegetables.
Very healthy mix of foods.

 

[Zyglamail]

You're making the food look delicious and you're all so keeping it very healthy and nutritious.

 

[Shrine]

Good job on the diet.
Grilled fish potatoes in quinoa.
And then you're also adding green beans and chicken with tomato salad, very scrumptious.

 

[caligirl85]

Fellow sister, you are motivating me every day to push things.
I also love the supplements and the way you're adding the beta alanine and other supplements,

 

[zedhed]

keep up the good work on this hard-boiled, eggs are simple to make and they're very nutritious.

 

[Hearin]

Good job on this workout.
Flat bench n press DB lateral raise looks really good.

Thanks