Please Scroll Down to see Community
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

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 😋
 
Workout #1: Upper Body (May 20)

Incline DB Press - 3x12, 10, 8 - 17 lb

Bent-Over Barbell Row - 3x12, 10, 8 - 36 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 20 lb

Alternate DB Curl - 3x12, 10, 8 - 11 lb

Lying Triceps Extension - 3x12, 10, 8 - 15 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 13 (May 20)

Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread

Snack: protein shake

Lunch: grilled chicken breast with rice, bell peppers, black beans, and onions over romaine lettuce

Snack: apple and almonds

Dinner: sirloin steak with sweet potato and asparagus

IMG-20240513-WA0006.jpg

IMG-20240506-WA0002.jpg
 

Attachments

  • IMG-20240517-WA0000.jpg
    IMG-20240517-WA0000.jpg
    66.6 KB · Views: 64
Workout #1: Upper Body (May 20)

Incline DB Press - 3x12, 10, 8 - 17 lb

Bent-Over Barbell Row - 3x12, 10, 8 - 36 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 20 lb

Alternate DB Curl - 3x12, 10, 8 - 11 lb

Lying Triceps Extension - 3x12, 10, 8 - 15 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 13 (May 20)

Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread

Snack: protein shake

Lunch: grilled chicken breast with rice, bell peppers, black beans, and onions over romaine lettuce

Snack: apple and almonds

Dinner: sirloin steak with sweet potato and asparagus

View attachment 8921
View attachment 8919
@Hearin looking tight and nice
 
Workout #2: Lower Body (May 21)

Goblet Squat - 3x12, 10, 8 - 22 lb

DB Stiff Leg Deadlift - 3x12, 10, 8 - 25 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

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

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet
Day 14 (May 21)

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 with peppers, onions, and broccoli over brown rice

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

Can't get enough broccoli 😋
IMG-20240508-WA0013.jpg


IMG-20240520-WA0003.jpg
 
Workout #2: Lower Body (May 21)

Goblet Squat - 3x12, 10, 8 - 22 lb

DB Stiff Leg Deadlift - 3x12, 10, 8 - 25 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

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

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet
Day 14 (May 21)

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 with peppers, onions, and broccoli over brown rice

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

Can't get enough broccoli 😋
View attachment 8989

View attachment 8988
Nice update, keep it going 💪 @Hearin
 
Workout #2: Lower Body (May 21)

Goblet Squat - 3x12, 10, 8 - 22 lb

DB Stiff Leg Deadlift - 3x12, 10, 8 - 25 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

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

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet
Day 14 (May 21)

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 with peppers, onions, and broccoli over brown rice

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

Can't get enough broccoli 😋
View attachment 8989

View attachment 8988
@Hearin you have perfect form NICE :)
 
Workout #3: Upper Body (May 23)

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 15 (May 23)

Breakfast: scrambled eggs, stir-fried veggies, and oatmeal

Snack: whey protein shake

Lunch: grilled chicken breast, mixed greens, and baked sweet potato

Snack: hard-boiled egg(s) and carrot sticks

Dinner: broiled fish, green beans with brown rice

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

Having garlic and red wine vinegar marinated broiled chops on brown rice & tomato sprinkled with fish sauce on the side for dinner.
IMG-20240522-WA0003.jpg

IMG-20240522-WA0004.jpg
 
Workout #3: Upper Body (May 23)

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 15 (May 23)

Breakfast: scrambled eggs, stir-fried veggies, and oatmeal

Snack: whey protein shake

Lunch: grilled chicken breast, mixed greens, and baked sweet potato

Snack: hard-boiled egg(s) and carrot sticks

Dinner: broiled fish, green beans with brown rice

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

Having garlic and red wine vinegar marinated broiled chops on brown rice & tomato sprinkled with fish sauce on the side for dinner.
View attachment 9103
View attachment 9102
Nice form on the lat raises 👏 @Hearin
 
Workout #4: Lower Body (May 24)

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 16 (May 24)

Breakfast: protein pancakes with fresh berries

Snack: yoghurt, chai seeds, apples, banana slices and almond nuts


Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans

Snack: protein shake

Dinner: shrimp stir-fried with bell pepper and brown rice over spinach

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

Snack - yoghurt, chai seeds, apples, banana slices and almond nuts.
IMG-20240523-WA0005.jpg

IMG-20240523-WA0004.jpg
 
Workout #4: Lower Body (May 24)

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 16 (May 24)

Breakfast: protein pancakes with fresh berries

Snack: yoghurt, chai seeds, apples, banana slices and almond nuts


Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans

Snack: protein shake

Dinner: shrimp stir-fried with bell pepper and brown rice over spinach

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

Snack - yoghurt, chai seeds, apples, banana slices and almond nuts.
View attachment 9182
View attachment 9183
👏 Good job @Hearin
 
Workout #4: Lower Body (May 24)

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 16 (May 24)

Breakfast: protein pancakes with fresh berries

Snack: yoghurt, chai seeds, apples, banana slices and almond nuts


Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans

Snack: protein shake

Dinner: shrimp stir-fried with bell pepper and brown rice over spinach

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

Snack - yoghurt, chai seeds, apples, banana slices and almond nuts.
View attachment 9182
View attachment 9183
@Hearin slamming it sista
 
Similar threads
Thread starter Title Forum Replies Date
JimAbs43 Podcast Evolutionary.org Hardcore 2.0 #105 - Too much or too little training volume by Euro Pharma Steroids and SARMS 12
Jfrost89 Approved Log From shit to fit my Training Log Steroids and SARMS 24
JimAbs43 Podcast Evolutionary.org Hardcore 2.0 #101 - Using Geneza Pharma gear based on different training strategies Steroids and SARMS 8
Fishmanfred Approved Log Hybrid training cycle Log Steroids and SARMS 106
Richard Brown NapsGear NapsGear Ask Me Anything : #Jujimufu : Understanding the Role and Importance of Training Partners in Fitness Steroids and SARMS 11
Richard Brown NapsGear NapsGear Ask Me Anything : #FrankMcGrath : The Drive Behind Continuous Training ( Full Arm Workout) Steroids and SARMS 10
boxcutter Approved Log Boxcutters Diet Training Log Steroids and SARMS 903
Richard Brown NapsGear NapsGear Ask Me Anything : Jujimufu Exposes the Hidden Flaws in Your Training Program! Steroids and SARMS 16
B sarms for heavy volume training Steroids and SARMS 22
Z 58 years old and strength training Steroids and SARMS 25
Eneiched402 Approved Log My First Testosterone cycle diet training Log Steroids and SARMS 27
Richard Brown Approved NapsGear Ask Me Anything - James Hollingshead Episode - 50 : Gear, Training, and Diet Leading Up to the Arnold Classic Steroids and SARMS 18
AdriGeyer Approved Log LeanBulk Pre-cycle Training log Steroids and SARMS 149
J sarms training stack Steroids and SARMS 20
X high intensity training on sarms Steroids and SARMS 20
JimAbs43 Podcast IronOverload.io Hardcore 60 - Training hard in the gym! why? Steroids and SARMS 17
JimAbs43 Podcast IronOverload.io Hardcore 59 How to train for the perfect Body? Training for shape Steroids and SARMS 19
Juice0704 Approved Log Supertest, Masteron, Superdrol 12 Weeks Cycle and Training Log Steroids and SARMS 121
JimAbs43 Podcast IronOverload.io Hardcore 58 - Why you should cycle your training? Steroids and SARMS 19
Y hard and long training steroid run Steroids and SARMS 21
AKS1234 Approved Log My Pre Anavar Diet Training Log Steroids and SARMS 282
Z Training buddy steroid stack Steroids and SARMS 22
AureliantheGreast Approved Log My Pre-Cycle training and diet Log - AureliantheGreasts Steroids and SARMS 157
Hoovtob Approved Log My Past and Current Cycle - Diet - Training Log Steroids and SARMS 73
Y Sarms while i am backing off training Steroids and SARMS 18
JimAbs43 Podcast Evolutionary.org 547 - KISS Principle for Training - how? Steroids and SARMS 17
JimAbs43 Evolutionary.org 522 - How to get more from training (Bench Press, Squats, Deadlifts) Steroids and SARMS 16
Richardbrown Napsgear: Training Method: 6-12-25 Protocol Steroids and SARMS 13
X Hard gym training with sarms Steroids and SARMS 17
Richardbrown Napsgear: Training Abs on A Stationary Bike? Here’s How Steroids and SARMS 12
V Non weight training cycle Steroids and SARMS 21
dylangemelli Video The MANY Benefits of Cardio Training: A new video by Dylan Gemelli Steroids and SARMS 18
Richardbrown Napsgear: Beach Body or Body Builder: Training and Nutrition Differ for Each Steroids and SARMS 12
jasonhill800 How Do You Know If You're Training Enough? Steroids and SARMS 10
JimAbs43 Evolutionary.org Radio 430 Steroids and Sarms for Females. Diet and training tips for ladies. Steroids and SARMS 11
F Training over 40 Steroids and SARMS 14
Richardbrown Naps Knowledge Article: High Volume Training: Is It Better? Steroids and SARMS 11
X running steroids without training Steroids and SARMS 15
B Training Twice A Day Steroids and SARMS 12
W training calves for mass Steroids and SARMS 5
C Bill Starr training program? Steroids and SARMS 8
G keeping anger under control thanks to weight training? Steroids and SARMS 7
D HIIT routines for weight training? Steroids and SARMS 6
C does a tall person have a harder time weight training? Steroids and SARMS 9
Anabolex-Chuck Evolutionary.org Podcast #357[Q/A]Dbol,Test,Deca,Leg training,small balls?! Steroids and SARMS 5
R metformin after training Steroids and SARMS 10
R training routine on anavar for women Steroids and SARMS 8
B personal training for me? Steroids and SARMS 8
S labor after weight training Steroids and SARMS 9
H golfing and weight training? Steroids and SARMS 9

Similar threads

Top Bottom