Approved Log Najona's Log

[wootoom]

love what I'm seeing here out of you

 

[Vadim Fedorov]

you are doing great I'm proud of you

 

[2Thick]

keep up the good work seeing your progress

 

[e2]

a lot of females are reading this and learning a lot from you

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

sister you're showing all female how it's done

 

[ROIDDERS]

we are proud of you both male and female

 

[chesty]

absolutely love to see you being successful

 

[Ulter]

you are motivating a lot of women out there good job

 

[Najona]

@Najona power training

 

[Najona]

Great update @Najona

Thanks

 

[Najona]

sister you look fantastic

Thanks

 

[Najona]

you are motivating a lot of women out there good job

Thanks

 

[Najona]

absolutely love to see you being successful

Thanks

 

[Najona]

excellent job we need more females killing it

Thanks

 

[Najona]

Amazing job in some motivational

Thanks

 

[Najona]

I wanna see some free weights

I'll step up my routine to free weights soon

 

[Najona]

sister you're showing all female how it's done

Thanks

 

[Najona]

we are proud of you both male and female

Thanks

 

[Najona]

a lot of females are reading this and learning a lot from you

Thanks

 

[Najona]

keep up the good work seeing your progress

I'll try my utmost best, thanks

 

[Najona]

you are doing great I'm proud of you

Thanks

 

[Najona]

love what I'm seeing here out of you

Thanks

 

[MasonicBodybuilder]

Awesome job. Love seeing the training pics.

 

[Najona]

Awesome job. Love seeing the training pics.

Thanks

 

[Najona]

22-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Fresh bread, provolone cheese (melted) with deli Pepperoni

 

[ballin2504]

Those curtsy squats are no joke

 

[Tiger Salman Khan]

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 Log is going good.....full power......

 

[Najona]

Those curtsy squats are no joke

Facts

 

[Najona]

@Najona Log is going good.....full power......

Thanks

 

[Najona]

24-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Veggie, ham and cheese omelette

 

[Jayne Scott]

24-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Veggie, ham and cheese omelette
View attachment 143792
View attachment 143793

Great job @Najona

 

[the_alcatraz]

24-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Veggie, ham and cheese omelette
View attachment 143792
View attachment 143793

@Najona you my hero strong close grip

 

[Najona]

Great job @Najona

Thank you

 

[Najona]

@Najona you my hero strong close grip

 

[Najona]

27-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Snacking on oatmeal and protein powder

 

[MUSTANG_18]

27-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Snacking on oatmeal and protein powder
View attachment 143834
View attachment 143835

@Najona SUPER slam right there

 

[stevesmi]

that's some good exercises to build up strength

 

[SteveMobsterG]

Why Smith machine only?

 

[e2]

Nice work on the training

 

[2Thick]

keep it going and make sure your diet is on point

 

[Vadim Fedorov]

workouts are definitely fantastic

 

[wootoom]

love what you're doing here keep it going

 

[JasonPriest]

thanks for posting the pictures it's great motivation

 

[BodyMonster34]

keep it up!

 

[Quadsweep]

nice variety of exercises and keeping it fun I like it

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

nice hits on the workouts

 

[ROIDDERS]

A nice variety to the training

 

[chesty]

keeping it fun and exciting I like it

 

[Ulter]

keep up the good work you're a champion

 

[Najona]

@Najona SUPER slam right there

Thank you

 

[Najona]

that's some good exercises to build up strength

It is indeed, my strength levels are definitely up

 

[Najona]

keep up the good work you're a champion

Thank you

 

[Najona]

keeping it fun and exciting I like it

Thank you

 

[Najona]

Nice work on the training

Thank you

 

[Najona]

Why Smith machine only?

I'm running the Smiths for a couple of more weeks then switching up to a free weights program

 

[Najona]

keep it going and make sure your diet is on point

Thank you

 

[Najona]

nice hits on the workouts

Thank you

 

[Najona]

A nice variety to the training

Thank you

 

[Najona]

nice variety of exercises and keeping it fun I like it

Thank you

 

[Najona]

keep it up!

Thank you

 

[Najona]

thanks for posting the pictures it's great motivation

Thank you

 

[Najona]

love what you're doing here keep it going

Thank you

 

[Najona]

workouts are definitely fantastic

Thank you

 

[Najona]

29-05-2024/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 5:**

**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

 

[25homes]

Great job

 

[ballin2504]

Great job!!!!

 

[Najona]

Great job

Thank you

 

[Najona]

Great job!!!!

Thank you

 

[Najona]

31-05-2024/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 5:**

**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

*My post workout meal 16oz Steak, wilted spinach and sweetcorn.

 

[Tiger Salman Khan]

31-05-2024/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 5:**

**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

*My post workout meal 16oz Steak, wilted spinach and sweetcorn.
View attachment 143905
View attachment 143906

@Najona Good updates so far.....keep up the good work......

 

[Najona]

@Najona Good updates so far.....keep up the good work......

Thank you

 

[Najona]

03-06-2024/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 5:**

**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

I decided on scrambled egg wraps for breakfast.

 

[Jayne Scott]

03-06-2024/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 5:**

**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

I decided on scrambled egg wraps for breakfast.
View attachment 143985
View attachment 143986

Great job @Najona

 

[Najona]

Great job @Najona

Thank you

 

[Najona]

05-06-2024/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 6:**

**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

I'm having blueberry oatmeal this morning. Hope the blueberries aren't too much though

 

[Jayne Scott]

05-06-2024/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 6:**

**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

I'm having blueberry oatmeal this morning. Hope the blueberries aren't too much though
View attachment 144081
View attachment 144082

Maybe just a tad too much for me anyway

 

[Najona]

Maybe just a tad too much for me anyway

 

[Najona]

07-06-2024/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 7:

**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

Turkey wraps for lunch!

I'll be switching to free weights from next week, cheers all

 

[Najona]

06-10-2024/Upper Body

I've switched up my workout routine from the smith machine to mainly free weights, wish me luck!

Warm-Up (10 minutes)
- Light cardio (brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5 minutes) - Upper body stretching

Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed broccoli and brown rice (1/2 cup cooked)

 

[MUSTANG_18]

06-10-2024/Upper Body

I've switched up my workout routine from the smith machine to mainly free weights, wish me luck!

Warm-Up (10 minutes)
- Light cardio (brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

View attachment 144272

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5 minutes) - Upper body stretching

Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed broccoli and brown rice (1/2 cup cooked)

@Najona you're doing well PUMPING hard sista

 

[stevesmi]

nice work on this one good to see you pumping

 

[SteveMobsterG]

06-10-2024/Upper Body

I've switched up my workout routine from the smith machine to mainly free weights, wish me luck!

Warm-Up (10 minutes)
- Light cardio (brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

View attachment 144272

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5 minutes) - Upper body stretching

Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed broccoli and brown rice (1/2 cup cooked)

How do you figure that. Most bars are 44-45lbs on their own and you have that and what looks like at least 70lbs added (2 x 35 plates)

 

[Quadsweep]

Really enjoying seeing the pictures

 

[BodyMonster34]

work out is on point you are a beast

 

[JasonPriest]

great job I love to see people posting up their picks

 

[wootoom]

training pictures are huge they are motivating for all

 

[Vadim Fedorov]

love seeing people achieving their dreams

 

[2Thick]

very nice log you are getting more and more impressive

 

[e2]

great job on this things for posting the training pictures they helped greatly

 

[Ulter]

Pictures attached to workouts very helpful

 

[chesty]

very proud of your progress you get an A+ from me

 

[ROIDDERS]

keep up the good work you're doing fantastic

 

[ceo]

love to see these types of logs. it shows people different ideas for workouts

 

[MasonicBodybuilder]

Food sounds good but get some more protein into the earlier meals. Throw some eggs in there.

 

[Najona]

@Najona you're doing well PUMPING hard sista

Thanks

 

[Najona]

nice work on this one good to see you pumping

Thanks

 

[Najona]

love seeing people achieving their dreams

Thanks

 

[Najona]

Really enjoying seeing the pictures

Thanks