Approved Log Najona's Log

[Najona]

12-02-2024/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 full body

Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup)

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

 

[Najona]

12-04-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 168 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 272 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 135 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 40 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 55 lbs

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

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

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with mixed greens and chicken breasts

Snack:
- Bell pepper slices and carrots with guacamole (4 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

 

[Najona]

12-06-2024/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:
- Greek yogurt parfait with mixed berries, honey, and granola

Snack:
- Hard-boiled egg and a piece of fruit (like a pear)

Lunch:
- Grilled chicken caesar salad with romaine lettuce, parmesan, and caesar dressing (light dressing)

Snack:
- Celery sticks with peanut butter (1 tbsp)

Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)

 

[Oshhello]

12-06-2024/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:
- Greek yogurt parfait with mixed berries, honey, and granola

Snack:
- Hard-boiled egg and a piece of fruit (like a pear)

Lunch:
- Grilled chicken caesar salad with romaine lettuce, parmesan, and caesar dressing (light dressing)

Snack:
- Celery sticks with peanut butter (1 tbsp)

Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)

Your workout and meal plan look solid for full-body conditioning and balanced nutrition—great job!

 

[Najona]

Your workout and meal plan look solid for full-body conditioning and balanced nutrition—great job!

 

[Najona]

12-09-2024/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 full body

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

Snack:
- Handful of mixed berries and a string cheese

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

 

[zedhed]

That's a nice looking salad that you made with roasted vegetables and grilled chicken.
Looks really good and the food looks fresh.

 

[caligirl85]

Very nice workouts. When you train your legs.
Six different exercises and you're also putting in some good work, on the squats and leg.

 

[Shrine]

Work outs Look really good.
Lateral raises and goblet squats are on point.

 

[Zyglamail]

For sure, you have gotten leaners since you started this log.
You're burning calories like crazy. Keep up the good work sister.