Approved Log Najona's Log

[2Thick]

30-06-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 lbs

View attachment 155830

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)

baked code with sprouts and rice sounds good @Najona You are giving me some good meal ideas. Seems like very easy to digest.

 

[ROIDDERS]

30-06-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 lbs

View attachment 155830

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 another outstanding training session right here ! i like how you throw in some good foods. that chicken salad sounds incredible

 

[ballin2504]

30-06-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 lbs

View attachment 155830

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 killin those legs! Awesome work!

 

[Tiger Salman Khan]

04-07-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 25 reps
- Weight: 172 lbs

2. Dumbbell Shoulder Press
- 3 sets of 25 reps
- Weight: 75 lbs each db

3. Lat Pulldowns
- 3 sets of 25 reps
- Weight: 105 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 25 reps
- Weight: 75 lbs each db

5. Bicep Curls
- 3 sets of 25 reps
- Weight: 75 lbs each db

6. Russian Twists
- 4 sets of 25 reps
- Weight: 80 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

@Najona Workout numbers looks good man....great updates........

 

[Najona]

the celery sticks and peanut butter is a nice little snack @Najona i like your diet. it reminds me of my daughter a lot

Thanks

 

[Najona]

@Najona Workout numbers looks good man....great updates........

Thanks

 

[Najona]

@Najona killin those legs! Awesome work!

Yeah, thanks

 

[Najona]

sister the snack is good stuff. @Najona an egg and piece of fruit is a great meal preworkout. one of my favorites

Nice to know, thanks

 

[Najona]

sister you looking tight @Najona i wish you could train my wife. she like 420 pounds now out of shape.

Lol don't know about that

 

[Najona]

those are some interesting pics of your doing smith machine presses @Najona i first thought your head was a medicine ball lol

LoL