Approved Log Hearin training Log

[CEO]

No stomach issues ATM, but wasn't the case initially though

bros good news!

 

[Hearin]

lifting hard sis
get more pics up

 

[Hearin]

bros good news!

 

[Hearin]

Workout #2: Lower Body (May 19)

Goblet Squat - 3x20, 15, 12 - 82 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 121 lb

Leg Press - 3x20, 15, 12 - 151 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 109 lb

Seated Calf Raise - 3x20, 15, 12 - 93 lb

Crunches - 3x20, 15, 12

Diet
Day 213 (May 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: 2 cups

 

[xyle9999]

Workout #2: Lower Body (May 19)

Goblet Squat - 3x20, 15, 12 - 82 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 121 lb

Leg Press - 3x20, 15, 12 - 151 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 109 lb

Seated Calf Raise - 3x20, 15, 12 - 93 lb

Crunches - 3x20, 15, 12

View attachment 28145

Diet
Day 213 (May 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
View attachment 28146

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

nice workout i like the Stiff Leg Deadlift is one of my favorites leg's exercices

food looks good too

 

[Ulter]

Thanks

abx love!

 

[2Thick]

ABX love! keep the grind up!

 

[ballin2504]

Workout #3: Upper Body (May 13)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 118 lb

Flat Bench Press - 3x20, 15, 12 - 118 lb

DB Lateral Raise - 3x20, 15, 12 - 70 lb

Hammer DB Curl - 3x20, 15, 12 - 72 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins
View attachment 27978

Diet
Day 210 (May 13)

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
View attachment 27979
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 nice work sis. Keep up the good also. Looks great

 

[Hearin]

nice workout i like the Stiff Leg Deadlift is one of my favorites leg's exercices

food looks good too

 

[Hearin]

@Hearin nice work sis. Keep up the good also. Looks great

 

[Hearin]

ABX love! keep the grind up!

 

[Hearin]

abx love!

 

[Hearin]

Workout #3: Upper Body (May 20)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 118 lb

Flat Bench Press - 3x20, 15, 12 - 118 lb

DB Lateral Raise - 3x20, 15, 12 - 70 lb

Hammer DB Curl - 3x20, 15, 12 - 72 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 214 (May 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: 2 cups

 

[25homes]

Good update

 

[Hearin]

Good update

Thanks

 

[Hearin]

Workout #4: Lower Body (May 22)

Dumbbell Sumo Squat - 3x25, 20, 15 - 105 lb

Deadlift - 3x25, 20, 15 - 159 lb

Dumbbell Step-Up - 3x25, 20, 15 - 75 lb

Hip Abduction - 3x25, 20, 15 - 114 lb

Seated Calf Raise - 3x25, 20, 15 - 113 lb

Exercise Ball Crunch - 3x25, 20, 15

Diet

Day 215 (May 22)

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

 

[xyle9999]

Workout #4: Lower Body (May 22)

Dumbbell Sumo Squat - 3x25, 20, 15 - 105 lb

Deadlift - 3x25, 20, 15 - 159 lb

Dumbbell Step-Up - 3x25, 20, 15 - 75 lb

Hip Abduction - 3x25, 20, 15 - 114 lb

Seated Calf Raise - 3x25, 20, 15 - 113 lb

Exercise Ball Crunch - 3x25, 20, 15

View attachment 28261

Diet

Day 215 (May 22)

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

nice workout and food