Approved Log Najona's Log

[Najona]

12-30-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 147 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 50 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 80 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 50 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 50 lbs each db

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

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)

 

[zedhed]

Very nice workout, you're looking extremely fit.

 

[caligirl85]

Sister. The food looks great. I like the celery and the peanut butter on top.

I've eaten that many times. It's a great snack.

 

[Shrine]

You are a motivation for sure.

And I love that protein. Shake looks really good.

 

[Zyglamail]

My ex used to make stir-fried tofu with vegetables, it was actually not bad at all.

 

[Arabian]

Breakfast, looks fantastic.

And I liked the lunch that you put together.

 

[BookerTNY]

The meals. Look amazing. Thank you for making me hungry on a weekend.

 

[sambee38]

I like your work out from the other day. Excellent job on pre-new years, getting in a solid training session.

 

[Austin316]

Very nice doing lateral, pull downs and bent over dumbbell rows.

And your tricep dips and bicep curls are perfect.

 

[Najona]

Very nice workout, you're looking extremely fit.

I appreciate it thanks