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

 

[Hearin]

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 271 (September 10)
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: 1 cup

 

[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

Diet

Day 272 (September 12)

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: 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 273 (September 15)

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 #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 274 (September 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, 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

 

[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

Diet

Day 275 (September 19)
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: 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 276 (September 20)

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: 1 cup

 

[xyle9999]

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 276 (September 20)

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: 1 cup

Nice workout and diet

I guess I will try your recipe to sliced strawberries and almonds on spinach

 

[Hearin]

Nice workout and diet

I guess I will try your recipe to sliced strawberries and almonds on spinach

Thanks

 

[Hearin]

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 277 (September 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: 1 cup

 

[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

Diet

Day 278 (September 26)

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

 

[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 279 (September 29)
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: 1 cup

 

[Hearin]

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 280 (October 1)

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: 1 cup

 

[xyle9999]

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

View attachment 32410
View attachment 32411

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 280 (October 1)

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: 1 cup

Nice update

 

[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

Diet

Day 281 (October 3)

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]

Nice update

Thanks