Approved Log Najona's Log

[Najona]

Day 3 – Lower Body & Glutes

1. Back Squat – 5×5 @ 65kg

2. Romanian Deadlift – 4×8 @ 60kg

3. Dumbbell Step-Ups – 3×12 each leg holding 12kg dumbbells

4. Hip Thrust / Glute Bridge – 4×10 @ 80kg

5. Walking Lunges – 3×20 steps (holding 10kg dumbbells)

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

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]

22-08-2025– Pull & Conditioning

1. Weighted Pull-Ups – 4×5 (bodyweight + 5kg plate)

2. Barbell Deadlift – 5×3 @ 100kg

3. Barbell Rows – 4×8 @ 40kg

4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells)

5. Face Pulls – 3×12 @ 15kg cable

Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 12kg kettlebell

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

 

[Jayne Scott]

22-08-2025– Pull & Conditioning

1. Weighted Pull-Ups – 4×5 (bodyweight + 5kg plate)

2. Barbell Deadlift – 5×3 @ 100kg

3. Barbell Rows – 4×8 @ 40kg

4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells)

5. Face Pulls – 3×12 @ 15kg cable

Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 12kg kettlebell

View attachment 158630

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

Impressive workouts @Najona

 

[Najona]

Impressive workouts @Najona

Thank you

 

[Najona]

Day 2 – Push & Conditioning

Main Focus: Chest, shoulders, triceps, conditioning

1. Bench Press – 5×3 @ 50kg (80% of max double 60kg)

2. Clean & Push Press – 4×5 @ 35kg (explosive)

3. Overhead Press (Barbell) – 4×8 @ 25kg barbell

4. Incline Dumbbell Press – 3×10 @ 15kg dumbbells

5. Tricep Pulldowns – 3×12 @ 20kg

Finisher (Conditioning):
Rowing Machine + Kettlebell Swings

Row: 30s sprint (target 120m)

Kettlebell Swing: 15 reps @ 16kg
Repeat × 8min

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)