Approved Log Hearin training Log

[Hearin]

This is an excellent job. Work out of your lower body is on point. I like to sumo squat

Thanks

 

[Hearin]

I really like this meal that you're putting together. Cardio and your weight training looks sensational.

Thanks

 

[Hearin]

Really nice job on this. I like your different meals.

Shrimp. And cucumbers with broccoli and rice. Sounds really interesting.

Thanks

 

[Hearin]

Good job, mixing up the upper body and lower body days back to back.

Thanks

 

[Hearin]

A great job on the squats and the deadlifts.

That's how you get it done.

Thanks

 

[Hearin]

sister really love seeing your updates. Keep up the good work, very inspirational pictures.

Thanks

 

[Hearin]

Supplements. Look amazing. Really good job on this.

Thanks

 

[Hearin]

A nice job with the snack and dinner.

You won't go wrong with this.

Thanks

 

[Hearin]

Workout #3: Upper Body (March 31)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 108 lb

Flat Bench Press - 3x20, 15, 12 - 108 lb

DB Lateral Raise - 3x20, 15, 12 - 60 lb

Hammer DB Curl - 3x20, 15, 12 - 62 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 65 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 186 (March 31)

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 (April 1)

Dumbbell Sumo Squat - 3x25, 20, 15 - 90 lb
Deadlift - 3x25, 20, 15 - 144 lb

Dumbbell Step-Up - 3x25, 20, 15 - 60 lb

Hip Abduction - 3x25, 20, 15 - 99 lb

Seated Calf Raise - 3x25, 20, 15 - 98 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet
Day 187 (April 1)

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 (April 3)

Incline DB Press - 3x20, 15, 10 - 72 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 108 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 102 lb

Alternate DB Curl - 3x20, 15, 10 - 62 lb

Lying Triceps Extension - 3x20, 15, 10 - 94 lb

Cardio: 20-30 mins
Diet

188 (April 3)

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

 

[Hearin]

Workout #2: Lower Body (April 4)

Goblet Squat - 3x20, 15, 12 - 72 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 111 lb

Leg Press - 3x20, 15, 12 - 141 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 99 lb

Seated Calf Raise - 3x20, 15, 12 - 83 lb

Crunches - 3x20, 15, 12

Diet

Day 189 (April 4)

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

 

[Hearin]

Workout #3: Upper Body (April 7)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 108 lb

Flat Bench Press - 3x20, 15, 12 - 108 lb

DB Lateral Raise - 3x20, 15, 12 - 60 lb

Hammer DB Curl - 3x20, 15, 12 - 62 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 65 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 190 (April 7)

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 (April 8)

Dumbbell Sumo Squat - 3x25, 20, 15 - 95 lb
Deadlift - 3x25, 20, 15 - 149 lb

Dumbbell Step-Up - 3x25, 20, 15 - 65 lb

Hip Abduction - 3x25, 20, 15 - 104 lb

Seated Calf Raise - 3x25, 20, 15 - 103 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet
Day 191 (April 8)

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 (April 10)

Incline DB Press - 3x20, 15, 10 - 72 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 108 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 102 lb

Alternate DB Curl - 3x20, 15, 10 - 62 lb

Lying Triceps Extension - 3x20, 15, 10 - 94 lb

Cardio: 20-30 mins

Diet

Day 192 (April 10)

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

 

[Hearin]

Workout #2: Lower Body (April 11)

Goblet Squat - 3x20, 15, 12 - 72 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 111 lb

Leg Press - 3x20, 15, 12 - 141 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 99 lb

Seated Calf Raise - 3x20, 15, 12 - 83 lb

Crunches - 3x20, 15, 12

Diet

Day 193 (April 11)

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