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Approved Log Hearin training Log

Workout #3: Upper Body (May 16)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 45 lb

Flat Bench Press - 3x12, 10, 8 - 40 lb

DB Lateral Raise - 3x12, 10, 8 - 8 lb

Hammer DB Curl - 3x12, 10, 8 - 13 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 11 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 11 (May 16)

Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and mushrooms

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: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

Sirloin steak for lunch. Pan seared and finished in the oven with sautéed mushrooms, steamed broccoli, and Green beans.
IMG-20240516-WA0001.jpg

IMG-20240516-WA0000.jpg
 
Workout #4: Lower Body (May 17)

Squat - 3x12, 10, 8 - 68 lb

Deadlift - 3x12, 10, 8 - 86 lb

Dumbbell Step-Up - 3x12, 10, 8 - 15 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 12 (May 17)

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 with quinoa and green beans

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

IMG-20240516-WA0008.jpg

IMG-20240509-WA0006.jpg
 
Workout #4: Lower Body (May 17)

Squat - 3x12, 10, 8 - 68 lb

Deadlift - 3x12, 10, 8 - 86 lb

Dumbbell Step-Up - 3x12, 10, 8 - 15 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 12 (May 17)

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 with quinoa and green beans

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

View attachment 8811
View attachment 8812
I just had to have flaked salmon with a hard boiled egg & lemony spinach quinoa salad with sun-dried tomato and feta for dinner 😋
 
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