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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Hearin training Log

Hearin

Hearin

V.I.P.
Logger
Thank you for the cordial welcome 🙏

This is day 1 of my log and I feel like a kid going to school for the very first time.

Anyway, I'll be updating my log four times a week (i.e. Mon, Tues, Thurs & Fri) with my workout routine and diet.

That's about it, thanks again.

Workout #1: Upper Body (April 29)

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 1 (April 29):

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

IMG-20240425-WA0008.jpg
 
Workout #2: Lower Body (April, 30)

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 2 (April, 30):

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

IMG-20240425-WA0006.jpg

IMG-20240429-WA0001.jpg
 
Hearin said:
Workout #2: Lower Body (April, 30)

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 2 (April, 30):

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

View attachment 8182
View attachment 8183
Click to expand...
Good one @Hearin
 
Workout #3: Upper Body (May 2)

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 3 (May 2):

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

IMG-20240425-WA0001.jpg


IMG-20240502-WA0000.jpg
 
Workout #4: Lower Body (May 3)

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 4 (May 3):

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

Seated calf raise
IMG-20240425-WA0005.jpg


Breakfast: oatmeal with berries and scrambled egg whites
IMG-20240503-WA0002.jpg
 
Hearin said:
Workout #3: Upper Body (May 2)

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 3 (May 2):

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

View attachment 8231

View attachment 8230
Click to expand...
Great job @Hearin
 
Hearin said:
Workout #4: Lower Body (May 3)

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 4 (May 3):

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

Seated calf raise
View attachment 8302

Breakfast: oatmeal with berries and scrambled egg whites
View attachment 8303
Click to expand...
Good work @Hearin
 
Hearin said:
Thank you for the cordial welcome 🙏

This is day 1 of my log and I feel like a kid going to school for the very first time.

Anyway, I'll be updating my log four times a week (i.e. Mon, Tues, Thurs & Fri) with my workout routine and diet.

That's about it, thanks again.

Workout #1: Upper Body (April 29)

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 1 (April 29):

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 8156
Click to expand...
@Hearin power log
you're looking STRONG
 
You look amazing so far
nice workouts
 
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