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Recent content by Najona

  1. Najona

    Approved Log Najona's Log

    05-09-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×5 (bodyweight) 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...
  2. IMG-20250814-WA0076(2)~2.webp

    IMG-20250814-WA0076(2)~2.webp

  3. Najona

    Approved Log Najona's Log

    Thanks 🙏
  4. Najona

    Approved Log Najona's Log

    03-09-2025– 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...
  5. IMG-20250814-WA0060~2.webp

    IMG-20250814-WA0060~2.webp

  6. Najona

    Approved Log Najona's Log

    01-09-2025 – 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...
  7. Najona

    Approved Log Najona's Log

    Oh okay, thanks
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