Approved Log Hearin training Log

[Hearin]

Grilled chicken and white bean and tomato salad. Sounds good. You certainly know how to put together some nice meals.

Thank you

 

[Hearin]

Love the job you're doing.

The work out is on point.

Thank you

 

[Hearin]

You've got a very nice athletic physique.
Looking really lean and mean.

Thank you

 

[Hearin]

Thanks for posting the pictures of the different workouts.

It's very motivational.

Thank you

 

[Hearin]

Workout #3: Upper Body (February 4)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 93 lb

Flat Bench Press - 3x20, 15, 12 - 93 lb

DB Lateral Raise - 3x20, 15, 12 - 45 lb

Hammer DB Curl - 3x20, 15, 12 - 47 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 50 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 154 (February 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

 

[Hearin]

Workout #4: Lower Body (February 4)

Dumbbell Sumo Squat - 3x25, 20, 15 - 75 lb
Deadlift - 3x25, 20, 15 - 129 lb

Dumbbell Step-Up - 3x25, 20, 15 - 45 lb

Hip Abduction - 3x25, 20, 15 - 84 lb

Seated Calf Raise - 3x25, 20, 15 - 83 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet

Day 155 (February 4)

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

 

[Hearin]

Workout #1: Upper Body (February 6)

Incline DB Press - 3x25, 20, 15 - 57 lb

Bent-Over Barbell Row - 3x25, 20, 15 - 93 lb

Smith Machine Shoulder Press - 3x25, 20, 15 - 87 lb

Alternate DB Curl - 3x25, 20, 15 - 47 lb

Lying Triceps Extension - 3x25, 20, 15 - 79 lb

Cardio: 20-30 mins

Day 156 (February 6)

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 (February 7)

Goblet Squat - 3x20, 15, 12 - 57 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 96 lb

Leg Press - 3x20, 15, 12 - 126 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 84 lb


Seated Calf Raise - 3x20, 15, 12 - 68 lb

Crunches - 3x20, 15, 12

Diet

Day 157 (February 7)

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 (February 10)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 93 lb

Flat Bench Press - 3x20, 15, 12 - 93 lb

DB Lateral Raise - 3x20, 15, 12 - 45 lb

Hammer DB Curl - 3x20, 15, 12 - 47 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 50 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 158 (February 10)

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

 

[Hearin]

Workout #4: Lower Body (February 11)

Dumbbell Sumo Squat - 3x25, 20, 15 - 75 lb
Deadlift - 3x25, 20, 15 - 129 lb

Dumbbell Step-Up - 3x25, 20, 15 - 45 lb

Hip Abduction - 3x25, 20, 15 - 84 lb

Seated Calf Raise - 3x25, 20, 15 - 83 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet

Day 159 (February 11)

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

 

[Hearin]

Workout #1: Upper Body (February 13)

Incline DB Press - 3x20, 15, 10 - 62 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 98 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 92 lb

Alternate DB Curl - 3x20, 15, 10 - 52 lb

Lying Triceps Extension - 3x20, 15, 10 - 84 lb

Cardio: 20-30 mins

Diet

Day 160 (February 13)

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

 

[Hearin]

Workout #2: Lower Body (February 14)

Goblet Squat - 3x20, 15, 12 - 62 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 101 lb

Leg Press - 3x20, 15, 12 - 131 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 89 lb


Seated Calf Raise - 3x20, 15, 12 - 73 lb

Crunches - 3x20, 15, 12

Diet

Day 161 (February 14)

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

 

[Oshhello]

Workout #2: Lower Body (February 14)

Goblet Squat - 3x20, 15, 12 - 62 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 101 lb

Leg Press - 3x20, 15, 12 - 131 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 89 lb


Seated Calf Raise - 3x20, 15, 12 - 73 lb

Crunches - 3x20, 15, 12

Diet

Day 161 (February 14)

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
View attachment 21486

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

Great job

 

[Hearin]

Great job

Thanks

 

[Hearin]

Workout #3: Upper Body (February 17)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 98 lb

Flat Bench Press - 3x20, 15, 12 - 98 lb

DB Lateral Raise - 3x20, 15, 12 - 50 lb

Hammer DB Curl - 3x20, 15, 12 - 52 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 55 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 162 (February 17)

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 #4: Lower Body (February 18)

Dumbbell Sumo Squat - 3x25, 20, 15 - 80 lb
Deadlift - 3x25, 20, 15 - 134 lb

Dumbbell Step-Up - 3x25, 20, 15 - 50 lb

Hip Abduction - 3x25, 20, 15 - 89 lb

Seated Calf Raise - 3x25, 20, 15 - 88 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet

Day 163 (February 18)

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

 

[Hearin]

Workout #1: Upper Body (February 20)

Incline DB Press - 3x20, 15, 10 - 62 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 98 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 92 lb

Alternate DB Curl - 3x20, 15, 10 - 52 lb

Lying Triceps Extension - 3x20, 15, 10 - 84 lb

Cardio: 20-30 mins

Diet

Day 164 (February 20)

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

 

[Hearin]

Workout #2: Lower Body (February 21)

Goblet Squat - 3x20, 15, 12 - 62 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 101 lb

Leg Press - 3x20, 15, 12 - 131 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 89 lb


Seated Calf Raise - 3x20, 15, 12 - 73 lb

Crunches - 3x20, 15, 12


Diet

Day 165 (February 21)

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