Approved Log Najona's Log

[Najona]

make sure you post some pictures of your meals
we want to see what you're eating not just see read them

Will do thanks

 

[Najona]

goblet squats is something you don't see too often
looking really good on these training sessions

Thanks

 

[Najona]

wow this was a very thorough workout you put together
I like how you added in the cardio to warm up

Thank you

 

[Najona]

the amount of volume on your workouts is amazing
you are a true warrior

Thanks

 

[Najona]

I like how you're being creative on your protein options
not just chicken but you're also adding some fish

Thanks

 

[Najona]

good job adding some stretching to your workouts
that's very important that you spend a good 10 minutes on it

Thanks

 

[Najona]

breakfast sounds really good
yogurt and some berries hits the spot

Thanks

 

[Najona]

11-25-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 142 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 45 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 75 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 45 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 45 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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 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]

11-27-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 168 lbs

2. Deadlifts
- 5 sets of 15 reps
- Weight: 272 lb

3. Leg Press
- 3 sets of 15 reps
- Weight: 135 lbs

4. Lunges
- 3 sets of 15 reps per leg
- Weight: 40 lbs each dumbbell

5. Leg Curls
- 3 sets of 15 reps
- Weight: 55 lbs

6. Calf Raises
- 3 sets of 20 reps
- 40 lbs dumbbells

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

 

[Najona]

11-29-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 45 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 70 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 40 lbs

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

Breakfast:
- Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp)

Snack:
- Cottage cheese (1/2 cup) with pineapple chunks

Lunch:
- Turkey wrap with whole grain tortilla, lettuce, tomato, and avocado slices
- Side of baby carrots

Snack:
- Protein shake (1 scoop protein powder with water or milk)

Dinner:
- Stir-fried tofu (4 oz) with mixed vegetables (bell peppers, broccoli, carrots) and a side of brown rice (1/2 cup cooked)