Approved Log Hearin training Log

[Hearin]

Workout #2: Lower Body (July 21)

Goblet Squat - 3x25, 20, 15 - 82 lb

Stiff Leg Deadlift - 3x25, 20, 15 - 121 lb

Leg Press - 3x25, 20, 15 - 151 lb

Curtsy Lunge Pulse - 3x25, 20, 15 - 109 lb

Seated Calf Raise - 3x25, 20, 15 - 93 lb

Crunches - 3x25, 20, 15

Diet

Day 245 (July 21)
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

 

[Hearin]

Workout #3: Upper Body (July 22)

Wide Grip Lat Pull Down - 3x25, 20, 15 - 118 lb

Flat Bench Press - 3x25, 20, 15 - 118 lb

DB Lateral Raise - 3x25, 20, 15 - 70 lb

Hammer DB Curl - 3x25, 20, 15 - 72 lb

Lying Straight Bar Tricep Extension - 3x25, 20, 15 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 246 (July 22)

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: 2 cups

 

[Hearin]

Workout #4: Lower Body (July 24)

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 247 (July 24)
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

 

[Hearin]

Workout #1: Upper Body (July 25)

Incline DB Press - 3x25, 20, 15 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb

Alternate DB Curl - 3x25, 20, 15 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 248 (July 25)

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

 

[Hearin]

Workout #2: Lower Body (July 28)

Goblet Squat - 3x25, 20, 15 - 82 lb

Stiff Leg Deadlift - 3x25, 20, 15 - 121 lb

Leg Press - 3x25, 20, 15 - 151 lb

Curtsy Lunge Pulse - 3x25, 20, 15 - 109 lb

Seated Calf Raise - 3x25, 20, 15 - 93 lb

Crunches - 3x25, 20, 15

Diet

Day 249 (July 28)

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

 

[Hearin]

Workout #3: Upper Body (July 29)

Wide Grip Lat Pull Down - 3x25, 20, 15 - 118 lb

Flat Bench Press - 3x25, 20, 15 - 118 lb

DB Lateral Raise - 3x25, 20, 15 - 70 lb

Hammer DB Curl - 3x25, 20, 15 - 72 lb

Lying Straight Bar Tricep Extension - 3x25, 20, 15 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 250 (July 29)

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

 

[Hearin]

Workout #4: Lower Body (July 31)

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 251 (July 31)

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

 

[Hearin]

Workout #1: Upper Body (August 1)

Incline DB Press - 3x25, 20, 15 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb

Alternate DB Curl - 3x25, 20, 15 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 252 (August 1)

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: 2 cups

 

[Hearin]

Workout #2: Lower Body (August 4)

Goblet Squat - 3x25, 20, 15 - 82 lb

Stiff Leg Deadlift - 3x25, 20, 15 - 121 lb

Leg Press - 3x25, 20, 15 - 151 lb

Curtsy Lunge Pulse - 3x25, 20, 15 - 109 lb

Seated Calf Raise - 3x25, 20, 15 - 93 lb

Crunches - 3x25, 20, 15

Diet

Day 253 (August 4)
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

 

[Hearin]

Workout #3: Upper Body (August 5)

Wide Grip Lat Pull Down - 3x25, 20, 15 - 118 lb

Flat Bench Press - 3x25, 20, 15 - 118 lb

DB Lateral Raise - 3x25, 20, 15 - 70 lb

Hammer DB Curl - 3x25, 20, 15 - 72 lb

Lying Straight Bar Tricep Extension - 3x25, 20, 15 - 75 lb

Abdominal Air Bike - 3x20, 20, 20

Cardio: 20-30 mins

Diet

Day 254 (August 5)

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

 

[Hearin]

Workout #4: Lower Body (August 7)

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 255 (August 6)

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

 

[Hearin]

Workout #1: Upper Body (August 8)

Incline DB Press - 3x25, 20, 15 - 77 lb

Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb

Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb

Alternate DB Curl - 3x25, 20, 15 - 67 lb

Lying Triceps Extension - 3x20, 15, 10 - 99 lb

Cardio: 20-30 mins

Diet

Day 256 (August 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: 2 cups

 

[going2cycle]

Workout #4: Lower Body (August 7)

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 30609
Diet

Day 255 (August 6)

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 touch you growing

 

[SteveSmi]

Workout #4: Lower Body (August 7)

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 30609
Diet

Day 255 (August 6)

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 to see an update from you @Hearin the food looks great! the sirloin steak and brocolli looks outstanding. keep up the grind!

 

[2Thick]

Workout #4: Lower Body (August 7)

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 30609
Diet

Day 255 (August 6)

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

looking good on this one. you are showing how to use that medicine ball to your advantage. very impressive work @Hearin

 

[Ulter]

Workout #4: Lower Body (August 7)

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 30609
Diet

Day 255 (August 6)

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

@Hearin the food is perfect. although i do not agree with females working out. i respect you

 

[ROIDDERS]

Workout #4: Lower Body (August 7)

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 30609
Diet

Day 255 (August 6)

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

you are working it girl! @Hearin It's lots of good exercises. I like how you use the medicine ball. And good job on the food.

 

[BodyMonster34]

Workout #4: Lower Body (August 7)

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 30609
Diet

Day 255 (August 6)

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

@Hearin sister hopefully you get some red meat too. and i see some sirloin. that a good piece of steak

 

[Mobster]

Workout #4: Lower Body (August 7)

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 30609
Diet

Day 255 (August 6)

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

I wanna see pics of the weights being used

 

[CEO]

Workout #4: Lower Body (August 7)

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 30609
Diet

Day 255 (August 6)

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

sister you looking good! nice job on the meals. supps are on point @Hearin