Approved Log Hearin training Log

[CEO]

sister is looking fantastic in shape.

you are a champ! training hard

 

[Austin316]

Nice adjustments on the different grips. The cardio looks perfect as well.

 

[sambee38]

Proud of you on this training.

You're having some good meals as well. Healthy.

 

[BookerTNY]

I like the different salads that you put together. Makes it fun and versatile.

 

[Arabian]

Nice supplement list.

Do you think that the creatine is really helping your workouts?

 

[Zyglamail]

Broiled fish sounds interesting. I might have to make that at some point, it sounds really good with the rice.

 

[Shrine]

This is a champion type of training session.

Amazing on the leg day.

 

[caligirl85]

Fellow sister, you are a true champion and inspirational, we love it.

 

[zedhed]

Good job finishing up the workouts with some crunches.

That shows your dedicated.

 

[Hearin]

sister is looking fantastic in shape.

you are a champ! training hard

Thank you

 

[Hearin]

Good job finishing up the workouts with some crunches.

That shows your dedicated.

Thank you

 

[Hearin]

Fellow sister, you are a true champion and inspirational, we love it.

Thank you

 

[Hearin]

This is a champion type of training session.

Amazing on the leg day.

Thank you

 

[Hearin]

Broiled fish sounds interesting. I might have to make that at some point, it sounds really good with the rice.

It's quite tasty, try it out

 

[Hearin]

Proud of you on this training.

You're having some good meals as well. Healthy.

Thank you

 

[Hearin]

Nice supplement list.

Do you think that the creatine is really helping your workouts?

Thank you, I believe so

 

[Hearin]

I like the different salads that you put together. Makes it fun and versatile.

Thank you

 

[Hearin]

Workout #4: Lower Body (February 25)

Dumbbell Sumo Squat - 3x25, 20, 15 - 80 lb
Deadlift - 3x25, 20, 15 - 134 lb

Dumbbell Step-Up - 3x25, 20, 15 - 50 lb

Hip Abduction - 3x25, 20, 15 - 89 lb

Seated Calf Raise - 3x25, 20, 15 - 88 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet

Day 167 (February 25)

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

 

[Hearin]

Workout #1: Upper Body (February 27)

Incline DB Press - 3x20, 15, 10 - 67 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 103 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 97 lb

Alternate DB Curl - 3x20, 15, 10 - 57 lb

Lying Triceps Extension - 3x20, 15, 10 - 89 lb

Cardio: 20-30 mins

Diet

Day 168 (February 27)

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

 

[Jayne Scott]

Workout #1: Upper Body (February 27)

Incline DB Press - 3x20, 15, 10 - 67 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 103 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 97 lb

Alternate DB Curl - 3x20, 15, 10 - 57 lb

Lying Triceps Extension - 3x20, 15, 10 - 89 lb

Cardio: 20-30 mins

Diet

Day 168 (February 27)

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

Nice one