Approved Log Hearin training Log

[Hearin]

Keep up the good work @Hearin

Thanks

 

[Hearin]

Nicely done on the meals and workout

Thanks

 

[Hearin]

@Hearin great work sis. I can definitely tell you’re putting the work in.

Thanks

 

[Hearin]

sister just don't eat bacon like my fat wife lol

 

[Hearin]

Nice work

Thanks

 

[Hearin]

Workout #4: Lower Body (August 14)

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 259 (August 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

 

[Hearin]

Workout #1: Upper Body (August 15)

Incline DB Press - 3x25, 20, 15 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb

Alternate DB Curl - 3x25, 20, 15 - 67 lb

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

Cardio: 20-30 mins

Diet

Day 260 (August 15)

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 #2: Lower Body (August 18)

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

Diet

Day 261 (August 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– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (barbell ~45 lbs)

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 262 (August 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 – Upper Body Focus (Chest, Shoulders, Arms, Core)

Warm-Up (5 mins): Arm circles, push-ups, light band pull-aparts.

1. Bench Press – 4x8 (50 lbs barbell)

2. Single Arm Squat Clean & Press (Dumbbell) – 3x8 per arm (15 lbs DB)

3. Triceps Dips (Bench) – 3x12

4. Alternating Side Oblique Pull + Triceps Extensions – 3x12 per side (10 lbs DB)

5. Twisting Elbow Plank – 3x30 sec holds

6. Hanging Leg Raise – 3x10

Optional Core Finisher: Side Plank with Hip Drop – 2x20 sec per side

Diet

Day 263 (August 22)
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

 

[Jayne Scott]

Workout #2 – Upper Body Focus (Chest, Shoulders, Arms, Core)

Warm-Up (5 mins): Arm circles, push-ups, light band pull-aparts.

1. Bench Press – 4x8 (50 lbs barbell)

2. Single Arm Squat Clean & Press (Dumbbell) – 3x8 per arm (15 lbs DB)

3. Triceps Dips (Bench) – 3x12

4. Alternating Side Oblique Pull + Triceps Extensions – 3x12 per side (10 lbs DB)

5. Twisting Elbow Plank – 3x30 sec holds

6. Hanging Leg Raise – 3x10

Optional Core Finisher: Side Plank with Hip Drop – 2x20 sec per side

Diet

Day 263 (August 22)
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

Nice workout routine @Hearin

 

[Hearin]

Nice workout routine @Hearin

Thanks

 

[Hearin]

Workout #3 – Full Body / Conditioning Focus

Warm-Up (5 mins): Jump rope or kettlebell swings.

1. Kettlebell Single Arm Overhead Squat – 3x8 per arm (10 lbs KB)

2. Zercher Squat with Dumbbells – 3x10 (20 lbs each DB)

3. Cable Deadlift – 3x12 (50 lbs)

4. Single Arm Squat Clean & Press (Dumbbell) – 3x8 per arm (15 lbs DB)

5. Kas Glute Bridge – 3x15 (20 lbs DB on hips)

6. Twisting Elbow Plank + Monster Walk superset – 3 rounds (30 sec plank + 15 steps each way)

Finisher: Dumbbell Complex – 2 rounds (10 squats, 10 presses, 10 RDLs, 10 rows, with a pair of 15 lbs DBs, no rest between).

Diet

Day 264 (August 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

 

[Hearin]

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 265 (August 27)

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

 

[GHgut4life]

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

View attachment 31298

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 265 (August 27)

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

damn sister you really pushing

 

[Mobster]

damn sister you really pushing

She ain't playing

 

[SteveSmi]

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

View attachment 31298

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 265 (August 27)

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

always good to see your updates @Hearin you know what you are doing. nice dinner options

 

[BodyMonster34]

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

View attachment 31298

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 265 (August 27)

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

sister you looking good. you remind me of my wife back when i met her and she was skinny and in shape. now she 440lbs @Hearin

 

[2Thick]

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

View attachment 31298

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 265 (August 27)

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

steak and brocolli are super healthy for you. so is the fish and rice. keep up the good work @Hearin

 

[ROIDDERS]

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

View attachment 31298

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 265 (August 27)

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 nice job on this. only thing i would change is dump the caffeine. it will make you too wired up to sleep