Approved Log Najona's Log

[Najona]

Good morning,
My smith machine only full body workout starts today and I'll typically be posting updates on my log thrice/week on Mondays, Wednesdays and Fridays.

I'll also leave a summary of my weekly diet plan here.

04-29-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Snack - Coconut milk yogurt parfait with Ezekiel cereal and berries**

 

[stevesmi]

nice photo for sure on those squats

 

[MUSTANG_18]

Good morning,
My smith machine only full body workout starts today and I'll typically be posting updates on my log thrice/week on Mondays, Wednesdays and Fridays.

I'll also leave a summary of my weekly diet plan here.

04-29-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Snack - Coconut milk yogurt parfait with Ezekiel cereal and berries**
View attachment 143378

View attachment 143379

@Najona finally the ladies have a power log going
thanks for sharing we are waiting for more updates

@NurseLulu13 stopped updated I think she cut her cycle short

 

[Jayne Scott]

Good morning,
My smith machine only full body workout starts today and I'll typically be posting updates on my log thrice/week on Mondays, Wednesdays and Fridays.

I'll also leave a summary of my weekly diet plan here.

04-29-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Snack - Coconut milk yogurt parfait with Ezekiel cereal and berries**
View attachment 143378

View attachment 143379

Nice one @Najona, great start, keep it rolling

 

[SteveMobsterG]

Why no freeweights?

 

[25homes]

Good morning,
My smith machine only full body workout starts today and I'll typically be posting updates on my log thrice/week on Mondays, Wednesdays and Fridays.

I'll also leave a summary of my weekly diet plan here.

04-29-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Snack - Coconut milk yogurt parfait with Ezekiel cereal and berries**
View attachment 143378

View attachment 143379

Great start. Keep it coming and we can help

 

[e2]

be careful with the Smith machine
you don't want to injure yourself

 

[2Thick]

food looks very interesting
nice to see you're eating good clean food

 

[Vadim Fedorov]

have you considered doing time restricted eating
instead of doing the breakfast thing

 

[wootoom]

be careful just doing Smith machine
I've seen people tear muscles on those

 

[JasonPriest]

thanks for starting this log
so far looks really good

 

[BodyMonster34]

sister this is gonna be an Epic log
you're going to be pushing this hard

 

[Quadsweep]

nice job so far
I agree on the free weights maybe you do your next workout just free weights

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

up you look amazing so far
you have a very good v-shaped back

 

[chesty]

so far so good
excited to see your next workouts

 

[ROIDDERS]

don't depend so much on the Smith machine
I'm just not a fan of it free weights is so much better

 

[ceo]

sister looking forward to more updates
can we get more pictures so we can see what you look like

 

[Najona]

nice photo for sure on those squats

Thanks dear

 

[Najona]

sister looking forward to more updates
can we get more pictures so we can see what you look like

I'll be posting the best I can dear

 

[Najona]

don't depend so much on the Smith machine
I'm just not a fan of it free weights is so much better

I feel you, I'll be running this routine then switching up later

 

[Najona]

be careful just doing Smith machine
I've seen people tear muscles on those

Thanks for the concern dear

 

[Najona]

have you considered doing time restricted eating
instead of doing the breakfast thing

I have actually done that in the past, but I need to get my energy up for an early workout

 

[Najona]

food looks very interesting
nice to see you're eating good clean food

Thanks dear

 

[Najona]

be careful with the Smith machine
you don't want to injure yourself

I will, thanks for the concern dear

 

[Najona]

Great start. Keep it coming and we can help

Thanks dear

 

[Najona]

Why no freeweights?

I'll be switching to free weights as well, but the focus now is SMs

 

[Najona]

Nice one @Najona, great start, keep it rolling

Thank you dear

 

[Najona]

thanks for starting this log
so far looks really good

Thank you dear

 

[Najona]

up you look amazing so far
you have a very good v-shaped back

Thanks dear

 

[Najona]

so far so good
excited to see your next workouts

Thanks dear

 

[Najona]

nice job so far
I agree on the free weights maybe you do your next workout just free weights

Thanks dear, I'll run the Smiths for awhile then switch up to free weights

 

[Najona]

sister this is gonna be an Epic log
you're going to be pushing this hard

Thanks dear

 

[Najona]

01-05-2024/WORKOUT DAY 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb

Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Salmon + string beans + mashed potatoes for lunch**

 

[Jayne Scott]

01-05-2024/WORKOUT DAY 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb

Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Salmon + string beans + mashed potatoes for lunch**
View attachment 143428

View attachment 143429

Keep 'em coming, great job @Najona

 

[ballin2504]

Good morning,
My smith machine only full body workout starts today and I'll typically be posting updates on my log thrice/week on Mondays, Wednesdays and Fridays.

I'll also leave a summary of my weekly diet plan here.

04-29-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Snack - Coconut milk yogurt parfait with Ezekiel cereal and berries**
View attachment 143378

View attachment 143379

Nice start!!!

 

[Najona]

Keep 'em coming, great job @Najona

Thanks dear

 

[Najona]

Nice start!!!

Thanks dearie

 

[Najona]

03-05-2024/WORKOUT DAY 3:

Smith Machine Hip Thrust - 3x10 - 193 lb

Smith Machine Leg Press - 3x12 - 278 lb
Smith Machine Shoulder Press - 3x12 - 73 lb

Smith Machine Close Grip Bench Press - 3x12 - 104 lb

Smith Machine Incline Tricep Extension - 3x12 - 51 lb

Smith Machine Shrug - 3x15 - 91 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

 

[Jayne Scott]

03-05-2024/WORKOUT DAY 3:

Smith Machine Hip Thrust - 3x10 - 193 lb

Smith Machine Leg Press - 3x12 - 278 lb
Smith Machine Shoulder Press - 3x12 - 73 lb

Smith Machine Close Grip Bench Press - 3x12 - 104 lb

Smith Machine Incline Tricep Extension - 3x12 - 51 lb

Smith Machine Shrug - 3x15 - 91 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

View attachment 143454

View attachment 143455

Good job @Najona

 

[MasonicBodybuilder]

Great start to the log. Diet overall looks good but I would look for an alternative to the cereal.

 

[Najona]

Good job @Najona

Thanks dear

 

[Najona]

Great start to the log. Diet overall looks good but I would look for an alternative to the cereal.

Thanks dear, I'll mix things up with my cereals

 

[Najona]

06-05-2024/WORKOUT 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb
Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

 

[Jayne Scott]

06-05-2024/WORKOUT 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb
Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

View attachment 143503
View attachment 143504

Good form @Najona

 

[the_alcatraz]

06-05-2024/WORKOUT 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb
Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

View attachment 143503
View attachment 143504

@Najona you're killing the legs

 

[stevesmi]

nice job on that leg routine

 

[SteveMobsterG]

That meal looks great

 

[Najona]

That meal looks great

Thanks dearie

 

[Najona]

nice job on that leg routine

Thanks dear

 

[Najona]

@Najona you're killing the legs

 

[Quadsweep]

nice job the food looks pretty good

 

[BodyMonster34]

bet you will be sore after that one

 

[JasonPriest]

that's a good sign that you're pushing it

 

[wootoom]

sounds like you worked your legs hard

 

[Vadim Fedorov]

soreness is always a good thing make sure you get some extra sleep

 

[2Thick]

nice job much respect on those legs

 

[e2]

make sure you push it going forward

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

that is a tough leg workout

 

[ROIDDERS]

no pain and no gain!

 

[chesty]

You are definitely showing us how it's done

 

[Ulter]

keep up the good work we love you

 

[MasonicBodybuilder]

Awesome job on the training. Diet looks good overall. Still some room for changes though, like removing cereal.

 

[Najona]

nice job the food looks pretty good

Thank dear

 

[Najona]

keep up the good work we love you

Blushing, thanks dear

 

[Najona]

Awesome job on the training. Diet looks good overall. Still some room for changes though, like removing cereal.

Thanks dear, I have been told that a lot (cereal), any particular reason why ?

 

[Najona]

that is a tough leg workout

A wee bit

 

[Najona]

make sure you push it going forward

I'll try to, thanks

 

[Najona]

nice job much respect on those legs

Thank you dearie

 

[Najona]

bet you will be sore after that one

For sure dear, for sure

 

[Najona]

soreness is always a good thing make sure you get some extra sleep

Thanks dear, I try to get a lot of rest when I can

 

[Najona]

sounds like you worked your legs hard

Leg day is so, so important you know

 

[Najona]

that's a good sign that you're pushing it

Thank you dear, I'll keep on working hard

 

[Najona]

08-05-2024/WORKOUT 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb
Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb

DIET PLAN

**WEEK 2:**

**BREAKFASTS:**

Ham, egg and cheese

Blueberry oatmeal

Protein fruit smoothie

**SNACKS:**

Rice cakes, guac and black beans

Eggs on toast

Apple and nut butter

**LUNCHES:**

Ground turkey salad

Bison burger

Salmon and brown rice

**DINNERS:**

Shrimp stir-fry

Fish and veggies

Steak and potatoes

(Snack: Rice cakes, guac and black beans)

 

[ballin2504]

06-05-2024/WORKOUT 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb
Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

View attachment 143503
View attachment 143504

Awesome job

 

[25homes]

Nice job

 

[Jayne Scott]

08-05-2024/WORKOUT 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb
Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb

DIET PLAN

**WEEK 2:**

**BREAKFASTS:**

Ham, egg and cheese

Blueberry oatmeal

Protein fruit smoothie

**SNACKS:**

Rice cakes, guac and black beans

Eggs on toast

Apple and nut butter

**LUNCHES:**

Ground turkey salad

Bison burger

Salmon and brown rice

**DINNERS:**

Shrimp stir-fry

Fish and veggies

Steak and potatoes

(Snack: Rice cakes, guac and black beans)
View attachment 143545
View attachment 143546

Showing great form @Najona

 

[Najona]

Showing great form @Najona

Appreciate it dear

 

[Najona]

10-05-2024/WORKOUT 3:

Smith Machine Hip Thrust - 3x10 - 193 lb
Smith Machine Leg Press - 3x12 - 278 lb
Smith Machine Shoulder Press - 3x12 - 73 lb

Smith Machine Close Grip Bench Press - 3x12 - 104 lb

Smith Machine Incline Tricep Extension - 3x12 - 51 lb

Smith Machine Shrug - 3x15 - 91 lb

DIET PLAN

**WEEK 2:**

**BREAKFASTS:**

Ham, egg and cheese

Blueberry oatmeal

Protein fruit smoothie

**SNACKS:**

Rice cakes and guac

Eggs on toast

Apple and nut butter

**LUNCHES:**

Ground turkey salad

Bison burger

Salmon and brown rice

**DINNERS:**

Shrimp stir-fry

Fish and veggies

Steak and potatoes

(Lunch: Ground turkey salad)

 

[Jayne Scott]

10-05-2024/WORKOUT 3:

Smith Machine Hip Thrust - 3x10 - 193 lb
Smith Machine Leg Press - 3x12 - 278 lb
Smith Machine Shoulder Press - 3x12 - 73 lb

Smith Machine Close Grip Bench Press - 3x12 - 104 lb

Smith Machine Incline Tricep Extension - 3x12 - 51 lb

Smith Machine Shrug - 3x15 - 91 lb

DIET PLAN

**WEEK 2:**

**BREAKFASTS:**

Ham, egg and cheese

Blueberry oatmeal

Protein fruit smoothie

**SNACKS:**

Rice cakes and guac

Eggs on toast

Apple and nut butter

**LUNCHES:**

Ground turkey salad

Bison burger

Salmon and brown rice

**DINNERS:**

Shrimp stir-fry

Fish and veggies

Steak and potatoes

(Lunch: Ground turkey salad)
View attachment 143560
View attachment 143559

Good job @Najona

 

[Tiger Salman Khan]

06-05-2024/WORKOUT 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb
Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

View attachment 143503
View attachment 143504

Training looks on point.........

 

[Najona]

Good job @Najona

Thanks dear

 

[Najona]

Training looks on point.........

Thanks dear

 

[Najona]

no pain and no gain!

Indeed dear

 

[Najona]

You are definitely showing us how it's done

Thank you dear

 

[Najona]

13-05-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 2:**

**BREAKFASTS:**

Ham, egg and cheese

Blueberry oatmeal

Protein fruit smoothie

**SNACKS:**

Rice cakes and guac

Eggs on toast

Apple and nut butter

**LUNCHES:**

Ground turkey salad

Bison burger

Salmon and brown rice

**DINNERS:**

Shrimp stir-fry

Fish and veggies

Steak and potatoes

 

[the_alcatraz]

13-05-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 2:**

**BREAKFASTS:**

Ham, egg and cheese

Blueberry oatmeal

Protein fruit smoothie

**SNACKS:**

Rice cakes and guac

Eggs on toast

Apple and nut butter

**LUNCHES:**

Ground turkey salad

Bison burger

Salmon and brown rice

**DINNERS:**

Shrimp stir-fry

Fish and veggies

Steak and potatoes

View attachment 143621
View attachment 143622

@Najona pumping real hard sister

 

[Najona]

@Najona pumping real hard sister

Trying too, thanks

 

[Najona]

15-05-2024/WORKOUT DAY 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb
Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb
DIET PLAN

**WEEK 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

*Garlic pesto chicken and zucchini noodles

 

[MUSTANG_18]

15-05-2024/WORKOUT DAY 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb
Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb
DIET PLAN

**WEEK 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

*Garlic pesto chicken and zucchini noodles
View attachment 143633
View attachment 143634

@Najona you're a real strong woman

 

[Najona]

@Najona you're a real strong woman

Oh thanks dear

 

[Najona]

17-05-2024/WORKOUT DAY 3:

Smith Machine Hip Thrust - 3x10 - 193 lb

Smith Machine Leg Press - 3x12 - 278 lb

Smith Machine Shoulder Press - 3x12 - 73 lb

Smith Machine Close Grip Bench Press - 3x12 - 104 lb

Smith Machine Incline Tricep Extension - 3x12 - 51 lb

Smith Machine Shrug - 3x15 - 91 lb

DIET PLAN

**WEEK 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

Chicken and zucchini noodles


For dinner I'll be having New York Strip Steak with Garlic Butter, Cheesy tortellini and Alfredo sauce
Stuffing
BUTTER homestyle Mashed potatoes
Sweet Potato Casserole
Crispy Air Fried Broccoli
Deviled Eggs
Cheesecake Factory bread
Apple Pie cookies

 

[Najona]

20-05-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

Chicken and zucchini noodles

Join me - I'll be having Belgian Waffle, Scrambled Eggs, and Portuguese Sausages for breakfast!

 

[MUSTANG_18]

20-05-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

Chicken and zucchini noodles

Join me - I'll be having Belgian Waffle, Scrambled Eggs, and Portuguese Sausages for breakfast!
View attachment 143722
View attachment 143723

@Najona power training

 

[Jayne Scott]

20-05-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

Chicken and zucchini noodles

Join me - I'll be having Belgian Waffle, Scrambled Eggs, and Portuguese Sausages for breakfast!
View attachment 143722
View attachment 143723

Great update @Najona

 

[SteveMobsterG]

I wanna see some free weights

 

[Quadsweep]

Amazing job in some motivational

 

[BodyMonster34]

sister you look fantastic

 

[JasonPriest]

excellent job we need more females killing it