Approved Log Hearin training Log

[wootoom]

Keep up the good work sister.

Thanks, for being honest about your supplementation.
I might have to try the citrulline malate Sometime

 

[Hearin]

Sister, you are showing that you don't have to work out at a meathead gym to get in a good workout.

 

[Hearin]

Keep up the good work sister.

Thanks, for being honest about your supplementation.
I might have to try the citrulline malate Sometime

 

[Hearin]

One of the things I like about you is that you put together a nice protein shake meal.
That's really cool. I like the grilled chicken and bean and tomato salad.

Thanks

 

[Hearin]

Nice solid job. I like the Greek yogurt with berries and nuts.
It's a nice snack and makes me hungry.

 

[Hearin]

Work out looks really solid.
I can tell on those curls, you're not cheating and you're really isolating the muscle correctly.

Thanks

 

[Hearin]

Thanks for taking the time to show us what you're putting together for your smoothie blend.

I like raw oats as well.

Thanks

 

[Hearin]

Really respect the style of training.

Sumo squats are perfect. You don't need a squat rack.

True about squat racks. Thanks

 

[Hearin]

I'm gonna do those squats myself.

Great way to really hit it.

 

[Hearin]

Workout #3: Upper Body (December 23)

Compliments of the season

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 134 (December 23)

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 #4: Lower Body (December 24)

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 135 (December 24)

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]

Compliments of the season to everyone.