Approved Log Najona's Log

[Najona]

07-26-2024/Full Body

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

1. Goblet Squats
- 3 sets of 15 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 12 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 12 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 12 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 15 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 20 reps
- Weight: 15 lbs

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

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

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

 

[Najona]

07-29-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 4 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 15 lbs each db

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 db

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

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

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

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 green beans and rice (1/2 cup cooked)

 

[the_alcatraz]

07-29-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 4 reps
- Weight: 122 lbs

View attachment 146410
View attachment 146411
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 15 lbs each db

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 db

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

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

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

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 green beans and rice (1/2 cup cooked)
View attachment 146409

@Najona clean salmon meal WOW

 

[stevesmi]

another amazing update thank you

 

[SteveMobsterG]

122lbs bench is great!

 

[RoySimpson]

Looking good! Stay grinding!

 

[Austin316]

you are showing us some amazing training strategies

 

[sambee38]

I love how you're showing how to do a squat without a squat rack

 

[BookerTNY]

killer workout as usual sister

 

[Arabian]

lots of cool training strategies