Approved Log Hearin training Log

[Hearin]

pumping them glutes

 

[Hearin]

pumping them glutes

 

[Hearin]

Workout #2 – Upper Body Focus (Chest, Shoulders, Arms, Core)

Warm-Up (5 mins): Arm circles, push-ups, light band pull-aparts.

1. Bench Press – 4x8 (50 lbs barbell)

2. Single Arm Squat Clean & Press (Dumbbell) – 3x8 per arm (15 lbs DB)

3. Triceps Dips (Bench) – 3x12

4. Alternating Side Oblique Pull + Triceps Extensions – 3x12 per side (10 lbs DB)

5. Twisting Elbow Plank – 3x30 sec holds

6. Hanging Leg Raise – 3x10

Optional Core Finisher: Side Plank with Hip Drop – 2x20 sec per side

Diet

Day 269 (September 5)

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: 1 cup

 

[Hearin]

Workout #3 – Full Body / Conditioning Focus

Warm-Up (5 mins): Jump rope or kettlebell swings.

1. Kettlebell Single Arm Overhead Squat – 3x8 per arm (10 lbs KB)

2. Zercher Squat with Dumbbells – 3x10 (20 lbs each DB)

3. Cable Deadlift – 3x12 (50 lbs)

4. Single Arm Squat Clean & Press (Dumbbell) – 3x8 per arm (15 lbs DB)

5. Kas Glute Bridge – 3x15 (20 lbs DB on hips)

6. Twisting Elbow Plank + Monster Walk superset – 3 rounds (30 sec plank + 15 steps each way)

Finisher: Dumbbell Complex – 2 rounds (10 squats, 10 presses, 10 RDLs, 10 rows, with a pair of 15 lbs DBs, no rest between).

Diet

Day 270 (September 8)

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: 1 cup