Approved Log Hearin training Log

[zedhed]

creatine and beta-alanine are really good options. good to see you have your nutrition on point. nice meals !

 

[Hearin]

Workout #3: Upper Body (January 6)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 88 lb

Flat Bench Press - 3x20, 15, 12 - 89 lb

DB Lateral Raise - 3x20, 15, 12 - 40 lb

Hammer DB Curl - 3x20, 15, 12 - 42 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 45 lb

Abdominal Air Bike - 3x20, 20, 20

Diet
Day 138 (January 6)

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

 

[Hearin]

creatine and beta-alanine are really good options. good to see you have your nutrition on point. nice meals !

Thanks

 

[Hearin]

, I like how you lay out The pictures makes it easy to follow What you're doing.
You are doing very solid.

Thanks

 

[Hearin]

Sirloin steak and sweet potato and asparagus are perfect together.
That's a really good meal.

Thanks

 

[Hearin]

You're staying in shape even during the holiday season, that's very impressive.

Looking really good on those squats. Keep it up.

Thanks

 

[Hearin]

Supplements, look to be on point.
And your workouts are tremendous.

Thanks

 

[Hearin]

Nice balance to your training and I like that you put together some good exercises.

Keep up the good work. We're very impressed.

Thanks

 

[Hearin]

Love what you're doing Here sister the broiled fish brown rice and mixed green salad are on point. amazing updates!

Thanks

 

[Hearin]

Workout #4: Lower Body (January 7)

Dumbbell Sumo Squat - 3x25, 20, 15 - 70 lb
Deadlift - 3x25, 20, 15 - 124 lb

Dumbbell Step-Up - 3x25, 20, 15 - 40 lb

Hip Abduction - 3x25, 20, 15 - 79 lb

Seated Calf Raise - 3x25, 20, 15 - 78 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet

Day 139 (January 7)

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 #4: Lower Body (January 7)

Dumbbell Sumo Squat - 3x25, 20, 15 - 70 lb
Deadlift - 3x25, 20, 15 - 124 lb

Dumbbell Step-Up - 3x25, 20, 15 - 40 lb

Hip Abduction - 3x25, 20, 15 - 79 lb

Seated Calf Raise - 3x25, 20, 15 - 78 lb

Exercise Ball Crunch - 3x25, 20, 15

View attachment 19594
Diet

Day 139 (January 7)

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 one. Great start to 2025

 

[Oshhello]

@Oshhello its a legit log
you training?

Yes

 

[Hearin]

Workout #1: Upper Body (January 9)

Incline DB Press - 3x20, 15, 12 - 52 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 88 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 82 lb

Alternate DB Curl - 3x20, 15, 12 - 42 lb

Lying Triceps Extension - 3x20, 15, 12 - 74 lb

Cardio: 20-30 mins

Diet

Day 140 (January 9)

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 #2: Lower Body (January 10)

Goblet Squat - 3x20, 15, 12 - 52 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 91 lb

Leg Press - 3x20, 15, 12 - 121 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 79 lb


Seated Calf Raise - 3x20, 15, 12 - 63 lb

Crunches - 3x20, 15, 12

Diet

Day 141 (January 10)

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