Approved Log Hearin training Log

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Workout #2: Lower Body (June 23)

Goblet Squat - 3x25, 20, 15 - 82 lb

Stiff Leg Deadlift - 3x25, 20, 15 - 121 lb

Leg Press - 3x25, 20, 15 - 151 lb

Curtsy Lunge Pulse - 3x25, 20, 15 - 109 lb

Seated Calf Raise - 3x25, 20, 15 - 93 lb

Crunches - 3x25, 20, 15

View attachment 29423

Diet

Day 233 (June 23)

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
View attachment 29424
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

 

[Hearin]

Nice workout and food

Thanks

 

[Hearin]

Workout #3: Upper Body (June 24)

Wide Grip Lat Pull Down - 3x25, 20, 15 - 118 lb

Flat Bench Press - 3x25, 20, 15 - 118 lb

DB Lateral Raise - 3x25, 20, 15 - 70 lb

Hammer DB Curl - 3x25, 20, 15 - 72 lb

Lying Straight Bar Tricep Extension - 3x25, 20, 15 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 234 (June 24)

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