Approved Log Najona's Log

[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