Approved Log Hearin training Log

[Hearin]

Workout #3: Upper Body (March 10)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 103 lb

Flat Bench Press - 3x20, 15, 12 - 103 lb

DB Lateral Raise - 3x20, 15, 12 - 55 lb

Hammer DB Curl - 3x20, 15, 12 - 57 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 60 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 174 (March 10)
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

 

[Hearin]

Workout #4: Lower Body (March 11)

Dumbbell Sumo Squat - 3x25, 20, 15 - 85 lb
Deadlift - 3x25, 20, 15 - 139 lb

Dumbbell Step-Up - 3x25, 20, 15 - 55 lb

Hip Abduction - 3x25, 20, 15 - 94 lb

Seated Calf Raise - 3x25, 20, 15 - 93 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet
Day 175 (March 11)

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