Approved Log Najona's Log

[caligirl85]

very impressive updates we're proud of you

 

[zedhed]

keep up the good work on the training

 

[Najona]

09-30-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 20 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 20 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 20 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with mixed greens and chicken breasts

Snack:
- Bell pepper slices and carrots with guacamole (4 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

 

[Najona]

keep up the good work on the training

Thanks

 

[Najona]

very impressive updates we're proud of you

Thank you

 

[Najona]

another amazing update right here

Thank you

 

[Najona]

this is how training should be done every time

Thank you

 

[Najona]

lots of different exercises and you're killing it

Thank you

 

[Najona]

I love the pictures of your training that motivates me

I feel honored, thank you

 

[Najona]

very inspirational and hardcore

Thank you

 

[Najona]

this is one of the most motivating logs out there

Thank you

 

[Najona]

10-02-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 25 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 25 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body


Breakfast:
- Greek yogurt parfait with mixed berries, honey, and granola

Snack:
- Hard-boiled egg and a piece of fruit (like a pear)

Lunch:
- Grilled chicken caesar salad with romaine lettuce, parmesan, and caesar dressing (light dressing)

Snack:
- Celery sticks with peanut butter (1 tbsp)

Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)

 

[Najona]

10-04-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 30 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 30 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 55 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 25 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 25 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 25 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries and a string cheese

Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce

 

[ceo]

food is looking fantastic that's how it should be done

 

[ROIDDERS]

yeah I definitely like the healthy options you're putting together

 

[chesty]

nice job on the exercises thank you

 

[Ulter]

pictures look fantastic I like how you post them up

 

[e2]

training couldn't be better it's fitting exactly what you're looking for

 

[2Thick]

keep up the good job this is the goat log

 

[Vadim Fedorov]

Round of Applause for another fantastic update

 

[wootoom]

wow thanks for taking the time to update us on these different exercises and training

 

[Jayne Scott]

Great update

 

[Najona]

food is looking fantastic that's how it should be done

Thanks

 

[Najona]

Great update

Thanks

 

[Najona]

wow thanks for taking the time to update us on these different exercises and training

Thanks

 

[Najona]

Round of Applause for another fantastic update

Thanks

 

[Najona]

keep up the good job this is the goat log

Thanks

 

[Najona]

training couldn't be better it's fitting exactly what you're looking for

Thanks

 

[Najona]

yeah I definitely like the healthy options you're putting together

Thanks

 

[Najona]

pictures look fantastic I like how you post them up

Thanks

 

[Najona]

nice job on the exercises thank you

 

[Najona]

10-07-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 127 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 25 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 55 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 25 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 25 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Smoothie with mixed berries, spinach,
almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

 

[Najona]

10-09-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 159 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 262 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 125 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 30 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 45 lbs

6. Calf Raises
- 3 sets of 25 reps
- 30 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

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 green beans and rice (1/2 cup cooked)

 

[Najona]

10-11-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 30 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 30 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 55 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 25 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 25 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 25 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp)

Snack:
- Cottage cheese (1/2 cup) with pineapple chunks

Lunch:
- Turkey wrap with whole grain tortilla, lettuce, tomato, and avocado slices
- Side of baby carrots

 

[Najona]

10-14-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 132 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 30 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 60 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 30 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 30 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body


Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup)

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

 

[Najona]

10-16-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 159 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 262 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 125 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 30 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 45 lbs

6. Calf Raises
- 3 sets of 25 reps
- 30 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with mixed greens and chicken breasts

Snack:
- Bell pepper slices and carrots with guacamole (4 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

 

[wootoom]

heck of a job on this training

 

[Vadim Fedorov]

you are inspiring so many people with this log

 

[2Thick]

I love to see your continued success it makes me happy

 

[e2]

keep up the good work and keep grinding

 

[Ulter]

you are doing an amazing job keep it up

 

[chesty]

thanks for including the workouts they're very simple to follow

 

[ROIDDERS]

very nice work you're diet and nutritions on point

 

[ceo]

sister you are impressive on every update you're my champion

 

[Najona]

10-18-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 30 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 30 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 55 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 25 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 25 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 25 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Greek yogurt parfait with mixed berries, honey, and granola

Snack:
- Hard-boiled egg and a piece of fruit (like a pear)

Lunch:
- Grilled chicken caesar salad with romaine lettuce, parmesan, and caesar dressing (light dressing)

Snack:
- Celery sticks with peanut butter (1 tbsp)

Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)

 

[Najona]

sister you are impressive on every update you're my champion

Thanks

 

[Najona]

very nice work you're diet and nutritions on point

Thanks

 

[Najona]

you are doing an amazing job keep it up

Thanks

 

[Najona]

10-21-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 132 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 30 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 60 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 30 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 30 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries and a string cheese

Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce

 

[Najona]

10-23-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 159 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 262 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 125 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 30 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 45 lbs

6. Calf Raises
- 3 sets of 25 reps
- 30 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Smoothie with mixed berries, spinach,
almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

 

[Najona]

10-25-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 35 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 35 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 60 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 30 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 30 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 30 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

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 green beans and rice (1/2 cup cooked)

 

[zedhed]

I'm proud of you on this update

 

[caligirl85]

diet looks tremendous

 

[Shrine]

I like how you're snacking on some healthy options

 

[Zyglamail]

the food looks delicious and it's healthy

 

[Arabian]

great training sessions as always

 

[BookerTNY]

I love your updates you are amazing

 

[sambee38]

great job on this what an inspiration you are

 

[Austin316]

that's some creative meals you're putting together

 

[Najona]

I'm proud of you on this update

 

[Najona]

that's some creative meals you're putting together

I try to

 

[Najona]

great job on this what an inspiration you are

 

[Najona]

diet looks tremendous

Thank you, I try my best

 

[Najona]

I love your updates you are amazing

 

[Najona]

great training sessions as always

 

[Najona]

the food looks delicious and it's healthy

 

[Najona]

I like how you're snacking on some healthy options

 

[Najona]

10-28-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 132 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 30 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 60 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 30 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 30 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

Breakfast:
- Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp)

Snack:
- Cottage cheese (1/2 cup) with pineapple chunks

Lunch:
- Turkey wrap with whole grain tortilla, lettuce, tomato, and avocado slices
- Side of baby carrots

Snack:
- Protein shake (1 scoop protein powder with water or milk)

Dinner:
- Stir-fried tofu (4 oz) with mixed vegetables (bell peppers, broccoli, carrots) and a side of brown rice (1/2 cup cooked)

 

[Najona]

10-30-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 163 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 267 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 130 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 35 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 50 lbs

6. Calf Raises
- 3 sets of 25 reps
- 35 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup)

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

 

[Najona]

11-01-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 35 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 35 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 60 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 30 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 30 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 30 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with mixed greens and chicken breasts

Snack:
- Bell pepper slices and carrots with guacamole (4 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

 

[wootoom]

love it as always keep it going

 

[Vadim Fedorov]

you are an inspiration to so many people

 

[2Thick]

you've got a lot of views on this long because it's one of the best ones

 

[e2]

great job on this training very impressive

 

[Ulter]

hell of a week with your training you're showing how it's done

 

[chesty]

you are the best this is one of the top logs

 

[ROIDDERS]

great job on this update this is the type of workout we love to see

 

[ceo]

you are #1, best log on here !

 

[Najona]

you are #1, best log on here !

Too much praise thanks

 

[Najona]

great job on this update this is the type of workout we love to see

Thank you

 

[Najona]

you are the best this is one of the top logs

Thank you

 

[Najona]

hell of a week with your training you're showing how it's done

Thank you

 

[Najona]

love it as always keep it going

Thank you

 

[Najona]

you are an inspiration to so many people

Thank you

 

[Najona]

you've got a lot of views on this long because it's one of the best ones

Thank you

 

[Najona]

great job on this training very impressive

Thank you

 

[Najona]

11-04-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 137 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 35 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 65 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 35 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 35 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

Breakfast:
- Greek yogurt parfait with mixed berries, honey, and granola

Snack:
- Hard-boiled egg and a piece of fruit (like a pear)

Lunch:
- Grilled chicken caesar salad with romaine lettuce, parmesan, and caesar dressing (light dressing)

Snack:
- Celery sticks with peanut butter (1 tbsp)

Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)

 

[Najona]

11-06-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 163 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 267 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 130 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 35 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 50 lbs

6. Calf Raises
- 3 sets of 25 reps
- 35 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries and a string cheese

Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce

 

[Najona]

11-08-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 15 reps
- Weight: 40 lbs

2. Dumbbell Bench Press
- 4 sets of 15 reps
- Weight: 40 lbs each dumbbell

3. Seated Row
- 4 sets of 15 reps
- Weight: 65 lbs

4. Dumbbell Deadlifts
- 4 sets of 15 reps
- Weight: 35 lbs each dumbbell

5. Lateral Raises
- 4 sets of 15 reps
- Weight: 35 lbs each dumbbell

6. Russian Twists
- 4 sets of 15 reps
- Weight: 35 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Smoothie with mixed berries, spinach,
almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

 

[Najona]

11-11-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 137 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 35 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 65 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 35 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 35 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

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 green beans and rice (1/2 cup cooked)

 

[zedhed]

you are doing a great job

 

[caligirl85]

fellow sister you are an inspiration

 

[Shrine]

thanks for taking the time to post up some pictures you look like your conditioning is fantastic

 

[Zyglamail]

you definitely look like you're getting in better shape as the things go on

 

[Arabian]

nice update on this I like how you're hitting compound lifts

 

[BookerTNY]

great dedication on these workouts and the diet looks fantastic

 

[sambee38]

make sure on the bench press your grounding your butt and keeping your heels flat

 

[Austin316]

nice job you are a true inspiration great workouts as always

 

[Najona]

you are doing a great job

 

[Najona]

nice job you are a true inspiration great workouts as always