Approved Log Najona's Log

[Najona]

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

And your tricep dips and bicep curls are perfect.

Thank you

 

[Najona]

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

Thank you

 

[Najona]

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

Lol

 

[Najona]

Breakfast, looks fantastic.

And I liked the lunch that you put together.

Thank you

 

[Najona]

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

Tofu is okay

 

[Najona]

You are a motivation for sure.

And I love that protein. Shake looks really good.

Thank you

 

[Najona]

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.

 

[Najona]

06-01-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 173 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 277 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 140 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 45 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 60 lbs

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

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

 

[Jayne Scott]

06-01-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 173 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 277 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 140 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 45 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 60 lbs
View attachment 150074

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

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

Great start to the year @Najona

 

[Najona]

08-01-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 50 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 50 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 75 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 45 lbs


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