Approved Log Hearin training Log

[Hearin]

Workout #1: Upper Body (May 27)

Incline DB Press - 3x12, 10, 8 - 17 lb

Bent-Over Barbell Row - 3x12, 10, 8 - 36 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 20 lb

Alternate DB Curl - 3x12, 10, 8 - 11 lb

Lying Triceps Extension - 3x12, 10, 8 - 15 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 17 (May 27)

Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries

Snack: protein shake

Lunch: grilled fish with a spinach salad and broccoli

Snack: egg white omelet with bell peppers and mushrooms

Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad

*Greek yogurt parfait "treat"

 

[sambee38]

Workout #1: Upper Body (May 27)

Incline DB Press - 3x12, 10, 8 - 17 lb

Bent-Over Barbell Row - 3x12, 10, 8 - 36 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 20 lb

Alternate DB Curl - 3x12, 10, 8 - 11 lb

Lying Triceps Extension - 3x12, 10, 8 - 15 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 17 (May 27)

Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries

Snack: protein shake

Lunch: grilled fish with a spinach salad and broccoli

Snack: egg white omelet with bell peppers and mushrooms

Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad

*Greek yogurt parfait "treat"
View attachment 9312
View attachment 9313

@Hearin you growing strong sista

 

[Hearin]

@Hearin you growing strong sista

Thank you

 

[Hearin]

Workout #2: Lower Body (May 28)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet
Day 18 (May 28)

Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and mushrooms

Snack: apples with natural nut butter

Dinner: broiled fish, brown rice, and a mixed green salad

Breakfast is ready! Added some nuts as well to the oatmeal along with berries. My scrambled egg whites still cooking though.

 

[Hearin]

Workout #3: Upper Body (May 30)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 45 lb

Flat Bench Press - 3x12, 10, 8 - 40 lb

DB Lateral Raise - 3x12, 10, 8 - 8 lb

Hammer DB Curl - 3x12, 10, 8 - 13 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 11 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 19 (May 30)

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 with quinoa and green beans

Oven grilled fish with potatoes grilled along with fish plus green beans fried briefly in salted butte

 

[Jayne Scott]

Workout #3: Upper Body (May 30)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 45 lb

Flat Bench Press - 3x12, 10, 8 - 40 lb

DB Lateral Raise - 3x12, 10, 8 - 8 lb

Hammer DB Curl - 3x12, 10, 8 - 13 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 11 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 19 (May 30)

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 with quinoa and green beans

Oven grilled fish with potatoes grilled along with fish plus green beans fried briefly in salted butte
View attachment 9442
View attachment 9443

Going strong on 'em DB lats I see @Hearin

 

[Hearin]

Going strong on 'em DB lats I see @Hearin

 

[Hearin]

Workout #4: Lower Body (May 31)

Squat - 3x12, 10, 8 - 68 lb

Deadlift - 3x12, 10, 8 - 99 lb

Dumbbell Step-Up - 3x12, 10, 8 - 15 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 20 (May 31)

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

Sirloin Steak, Grilled Asparagus, broccoli, and baked Sweet Potatoes

 

[going2cycle]

Workout #4: Lower Body (May 31)

Squat - 3x12, 10, 8 - 68 lb

Deadlift - 3x12, 10, 8 - 99 lb

Dumbbell Step-Up - 3x12, 10, 8 - 15 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 20 (May 31)

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

Sirloin Steak, Grilled Asparagus, broccoli, and baked Sweet Potatoes
View attachment 9507
View attachment 9506

@Hearin real good deadlift

 

[Hearin]

@Hearin real good deadlift

Thank you

 

[Hearin]

Workout #1: Upper Body (June 3)

Incline DB Press - 3x12, 10, 8 - 17 lb

Bent-Over Barbell Row - 3x12, 10, 8 - 36 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 20 lb

Alternate DB Curl - 3x12, 10, 8 - 11 lb

Lying Triceps Extension - 3x12, 10, 8 - 15 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 21 (June 3)

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 with peppers, onions, and broccoli over brown rice


Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

Quick shrimp stir-fried with broccoli, onions, and peppers. Should go with brown rice

 

[Hearin]

Workout #2: Lower Body (June 4)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet
Day 22 (June 4)

Breakfast: scrambled eggs, stir-fried veggies, and oatmeal

Snack: whey protein shake

Lunch: grilled chicken breast, mixed greens, and baked sweet potato

Snack: hard-boiled egg(s) and carrot sticks

Dinner: broiled fish, green beans with brown rice

 

[BigArms42]

Workout #2: Lower Body (June 4)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet
Day 22 (June 4)

Breakfast: scrambled eggs, stir-fried veggies, and oatmeal

Snack: whey protein shake

Lunch: grilled chicken breast, mixed greens, and baked sweet potato

Snack: hard-boiled egg(s) and carrot sticks

Dinner: broiled fish, green beans with brown rice

View attachment 9703
View attachment 9702

@Hearin protein high is KEY

 

[Hearin]

@Hearin protein high is KEY

True

 

[Hearin]

Workout #3: Upper Body (June 6)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 45 lb

Flat Bench Press - 3x12, 10, 8 - 40 lb

DB Lateral Raise - 3x12, 10, 8 - 8 lb

Hammer DB Curl - 3x12, 10, 8 - 13 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 11 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 23 (June 6)

Breakfast: protein pancakes with fresh berries

Snack: apple slices and almonds

Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans

Snack: protein shake

Dinner: shrimp stir-fried with bell pepper and brown rice over spinach

Apple slices, almonds and butternut squash ravioli

 

[starboy]

Workout #3: Upper Body (June 6)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 45 lb

Flat Bench Press - 3x12, 10, 8 - 40 lb

DB Lateral Raise - 3x12, 10, 8 - 8 lb

Hammer DB Curl - 3x12, 10, 8 - 13 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 11 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 23 (June 6)

Breakfast: protein pancakes with fresh berries

Snack: apple slices and almonds

Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans

Snack: protein shake

Dinner: shrimp stir-fried with bell pepper and brown rice over spinach

Apple slices, almonds and butternut squash ravioli
View attachment 9844
View attachment 9843

@Hearin strong woman right there

 

[SteveSmi]

nice to see you updating we missed you a couple days

 

[Hearin]

nice to see you updating we missed you a couple days

Thanks for the concern, I'm very much active now

 

[Hearin]

@Hearin strong woman right there

 

[Hearin]

Workout #4: Lower Body (June 7)

Sumo Squat - 3x12, 10, 8 - 68 lb

Deadlift - 3x12, 10, 8 - 86 lb

Dumbbell Step-Up - 3x12, 10, 8 - 15 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 24 (June 7)

Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries

Snack: protein shake

Lunch: grilled fish with a spinach salad, rice and broccoli

Snack: egg white omelet with bell peppers and mushrooms

Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad

Lunch should be interesting.