Approved Log Hearin training Log

[Hearin]

Workout #3: Upper Body (September 23)

Wide Grip Lat Pull Down - 3x15, 12, 10 - 68 lb

Flat Bench Press - 3x15, 12, 10 - 69 lb

DB Lateral Raise - 3x15, 12, 10 - 20 lb

Hammer DB Curl - 3x15, 12, 10 - 22 lb

Straight Bar Tricep Extension - 3x15, 12, 10 - 25 lb

Abdominal Air Bike - 3x15, 15, 15

Diet
Day 85 (September 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: oats mixed with whey chocolate protein powder with warm almond milk unsweetened with a handful of raisins and banana and 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

omega-3 supplements

 

[Hearin]

Workout #4: Lower Body (September 24)

Dumbbell Sumo Squat - 3x20, 15, 10 - 45 lb

Deadlift - 3x20, 15, 10 - 99 lb

Dumbbell Step-Up - 3x20, 15, 10 - 15 lb

Hip Abduction - 3x20, 15, 10 - 54 lb

Seated Calf Raise - 3x20, 15, 10 - 33 lb

Exercise Ball Crunch - 3x20, 15, 10

Cardio: 20-30 mins

Diet
Day 86 (September 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

omega-3 supplements

 

[Hearin]

Workout #1: Upper Body (September 25)

Incline DB Press - 3x20, 15, 12 - 28 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 65 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 58 lb

Alternate DB Curl - 3x20, 15, 12 - 17 lb

Lying Triceps Extension - 3x20, 15, 12 - 49 lb

Cardio: 20-30 mins

Diet
Day 87 (September 25)

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

omega-3 supplements

 

[Hearin]

Workout #2: Lower Body (September 27)

Goblet Squat - 3x20, 15, 12 - 32 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 71 lb

Leg Press - 3x20, 15, 12 - 101 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 59 lb

Seated Calf Raise - 3x20, 15, 12 - 43 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet
Day 88 (September 27)

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

omega-3 supplements

 

[CEO]

Bros Kill it this weekend

 

[ROIDDERS]

fantastic workouts as always

 

[chesty]

you are doing an amazing job keep it up

 

[Ulter]

push those workouts to the limits

 

[e2]

hell of an update as usual I love your volume

 

[2Thick]

these are some great updates and the exercises look on point

 

[Vadim Fedorov]

I love to see you continue to succeed

 

[wootoom]

this is how every log Should Be Loved These updates

 

[Hearin]

Bros Kill it this weekend

 

[Hearin]

this is how every log Should Be Loved These updates

 

[Hearin]

I love to see you continue to succeed

 

[Hearin]

these are some great updates and the exercises look on point

 

[Hearin]

hell of an update as usual I love your volume

Thanks

 

[Hearin]

push those workouts to the limits

 

[Hearin]

fantastic workouts as always

 

[Hearin]

you are doing an amazing job keep it up