Approved Log Hearin training Log

[Hearin]

Sister you're looking perfect nice lean physique

Thanks

 

[Hearin]

you look like your condition big time good job

Thanks

 

[Hearin]

you're looking really good I'm proud of you nice deadlifts

Thanks

 

[Hearin]

thanks for taking the time to post up some pictures you look fantastic

Thanks

 

[Hearin]

I love the bench presses

Thanks

 

[Hearin]

I haven't had shrimp in a long time you make it look delicious

Thanks - I wish I could share

 

[Hearin]

I like your supplement list very solid

Thanks

 

[Hearin]

that's a nice looking salad you put together

Thanks

 

[Hearin]

Workout #1: Upper Body (November 14)

Incline DB Press - 3x20, 15, 12 - 42 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 80 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 73 lb

Alternate DB Curl - 3x20, 15, 12 - 32 lb

Lying Triceps Extension - 3x20, 15, 12 - 64 lb

Cardio: 20-30 mins


Diet
Day 112 (November 14)

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

 

[Jayne Scott]

Workout #1: Upper Body (November 14)

Incline DB Press - 3x20, 15, 12 - 42 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 80 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 73 lb

Alternate DB Curl - 3x20, 15, 12 - 32 lb

Lying Triceps Extension - 3x20, 15, 12 - 64 lb

Cardio: 20-30 mins


Diet
Day 112 (November 14)

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

Great job