Approved Log Najona's Log

[Najona]

sister you remind me of my daughter she has your physique

 

[Najona]

very nice work once again

 

[Najona]

I can't get my feet back like that

LoL years of calisthenics

 

[Najona]

heck of a job on the food looks fantastic too

 

[Najona]

keep up the good work you're such an inspiration to not just the females but also the males on here

 

[Najona]

Great job with the training session. Thanks for posting up the pics too. Food looks amazing.

 

[Najona]

07-10-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 55 lbs

2. Deadlifts
- 3 sets of 10 reps
- Weight: 55 lbs

3. Leg Press
- 3 sets of 12 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 12 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 15 reps
- 10 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

Breakfast:
- Smoothie with mixed berries, spinach, almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with shredded chicke, cheese, black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

 

[the_alcatraz]

07-08-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 3 reps
- Weight: 122 lbs
View attachment 145566View attachment 145567
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each

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

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

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

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper body

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries, banana, orange
View attachment 145570
Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce

big bench , really nicely done sister

 

[ballin2504]

Way to push it

 

[stevesmi]

very nice updates you look fantastic