Approved Log Hearin training Log

[Hearin]

@Hearin sister This some championship update right here. I like the sirloin. That's one of my favorite cuts.

 

[Hearin]

@Hearin Great job on this. I like the supplements you're putting together.

Thanks

 

[Hearin]

What is a Curtsy Lunge Pulse?

Like this

 

[25homes]

Workout #2: Lower Body (April 28)

Goblet Squat - 3x20, 15, 12 - 77 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 116 lb

Leg Press - 3x20, 15, 12 - 146 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 104 lb

Seated Calf Raise - 3x20, 15, 12 - 88 lb

Crunches - 3x20, 15, 12

Diet

Day 201 (April 28)

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

Nice update

 

[Hearin]

Nice update

Thanks

 

[Hearin]

Workout #1: Upper Body (May 2)

Incline DB Press - 3x20, 15, 10 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 113 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 107 lb

Alternate DB Curl - 3x20, 15, 10 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 204 (May 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

 

[Hearin]

Workout #2: Lower Body (May 5)

Goblet Squat - 3x20, 15, 12 - 77 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 116 lb

Leg Press - 3x20, 15, 12 - 146 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 104 lb

Seated Calf Raise - 3x20, 15, 12 - 88 lb

Crunches - 3x20, 15, 12

Diet

Day 205 (May 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

 

[xyle9999]

Workout #2: Lower Body (May 5)

Goblet Squat - 3x20, 15, 12 - 77 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 116 lb

Leg Press - 3x20, 15, 12 - 146 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 104 lb

Seated Calf Raise - 3x20, 15, 12 - 88 lb

Crunches - 3x20, 15, 12

Diet

Day 205 (May 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
View attachment 27731
Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

Nice training and diet

 

[Hearin]

Nice training and diet

Thanks,

 

[Hearin]

Workout #3: Upper Body (May 6)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 113 lb

Flat Bench Press - 3x20, 15, 12 - 113 lb

DB Lateral Raise - 3x20, 15, 12 - 65 lb

Hammer DB Curl - 3x20, 15, 12 - 67 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 70 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 206 (May 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

 

[Hearin]

Workout #4: Lower Body (May 8)

Dumbbell Sumo Squat - 3x25, 20, 15 - 100 lb

Deadlift - 3x25, 20, 15 - 154 lb

Dumbbell Step-Up - 3x25, 20, 15 - 70 lb

Hip Abduction - 3x25, 20, 15 - 109 lb

Seated Calf Raise - 3x25, 20, 15 - 108 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet
Day 207 (May 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

 

[Hearin]

Workout #1: Upper Body (May 9)

Incline DB Press - 3x20, 15, 10 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 113 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 107 lb

Alternate DB Curl - 3x20, 15, 10 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 208 (May 9)

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

 

[xyle9999]

Workout #1: Upper Body (May 9)

Incline DB Press - 3x20, 15, 10 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 113 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 107 lb

Alternate DB Curl - 3x20, 15, 10 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 208 (May 9)

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

Good day

Quick question do you take creatine all the year or you make pause sometimes?

 

[Hearin]

Good day

Quick question do you take creatine all the year or you make pause sometimes?

I take it daily. But I use pure creatine monohydrate and stay hydrated as well.

 

[Hearin]

Workout #2: Lower Body (May 12)

Goblet Squat - 3x20, 15, 12 - 82 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 121 lb

Leg Press - 3x20, 15, 12 - 151 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 109 lb

Seated Calf Raise - 3x20, 15, 12 - 93 lb

Crunches - 3x20, 15, 12

Diet

Day 209 (May 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

 

[Hearin]

Workout #3: Upper Body (May 13)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 118 lb

Flat Bench Press - 3x20, 15, 12 - 118 lb

DB Lateral Raise - 3x20, 15, 12 - 70 lb

Hammer DB Curl - 3x20, 15, 12 - 72 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet
Day 210 (May 13)

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

 

[xyle9999]

Workout #3: Upper Body (May 13)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 118 lb

Flat Bench Press - 3x20, 15, 12 - 118 lb

DB Lateral Raise - 3x20, 15, 12 - 70 lb

Hammer DB Curl - 3x20, 15, 12 - 72 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins
View attachment 27978

Diet
Day 210 (May 13)

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
View attachment 27979
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

nice workout and food regarding Cardio what kind did you make

 

[Hearin]

Workout #4: Lower Body (May 15)

Dumbbell Sumo Squat - 3x25, 20, 15 - 105 lb

Deadlift - 3x25, 20, 15 - 159 lb

Dumbbell Step-Up - 3x25, 20, 15 - 75 lb

Hip Abduction - 3x25, 20, 15 - 114 lb

Seated Calf Raise - 3x25, 20, 15 - 113 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet

Day 211 (May 15)

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 (May 16)

Incline DB Press - 3x20, 15, 10 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 113 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 107 lb

Alternate DB Curl - 3x20, 15, 10 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 212 (May 16)

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

 

[GHgut4life]

Workout #3: Upper Body (May 13)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 118 lb

Flat Bench Press - 3x20, 15, 12 - 118 lb

DB Lateral Raise - 3x20, 15, 12 - 70 lb

Hammer DB Curl - 3x20, 15, 12 - 72 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins
View attachment 27978

Diet
Day 210 (May 13)

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
View attachment 27979
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

Workout #4: Lower Body (May 15)

Dumbbell Sumo Squat - 3x25, 20, 15 - 105 lb

Deadlift - 3x25, 20, 15 - 159 lb

Dumbbell Step-Up - 3x25, 20, 15 - 75 lb

Hip Abduction - 3x25, 20, 15 - 114 lb

Seated Calf Raise - 3x25, 20, 15 - 113 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet

Day 211 (May 15)

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

Workout #1: Upper Body (May 16)

Incline DB Press - 3x20, 15, 10 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 113 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 107 lb

Alternate DB Curl - 3x20, 15, 10 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 212 (May 16)

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

lifting hard sis
get more pics up