Approved Log Najona's Log

[Najona]

06-10-2024/Upper Body

I've switched up my workout routine from the smith machine to mainly free weights, wish me luck!

Warm-Up (10 minutes)
- Light cardio (brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5 minutes) - Upper body stretching

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 broccoli and brown rice (1/2 cup cooked)

 

[MUSTANG_18]

06-10-2024/Upper Body

I've switched up my workout routine from the smith machine to mainly free weights, wish me luck!

Warm-Up (10 minutes)
- Light cardio (brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

View attachment 144272

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5 minutes) - Upper body stretching

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 broccoli and brown rice (1/2 cup cooked)

@Najona you're doing well PUMPING hard sista

 

[stevesmi]

nice work on this one good to see you pumping

 

[SteveMobsterG]

06-10-2024/Upper Body

I've switched up my workout routine from the smith machine to mainly free weights, wish me luck!

Warm-Up (10 minutes)
- Light cardio (brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

View attachment 144272

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5 minutes) - Upper body stretching

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 broccoli and brown rice (1/2 cup cooked)

How do you figure that. Most bars are 44-45lbs on their own and you have that and what looks like at least 70lbs added (2 x 35 plates)

 

[Quadsweep]

Really enjoying seeing the pictures

 

[BodyMonster34]

work out is on point you are a beast

 

[JasonPriest]

great job I love to see people posting up their picks

 

[wootoom]

training pictures are huge they are motivating for all

 

[Vadim Fedorov]

love seeing people achieving their dreams

 

[2Thick]

very nice log you are getting more and more impressive