Approved Log Najona's Log

[Ulter]

18-04-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 172 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 75 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 105 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 75 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 75 lbs each db

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

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)

@Najona sister is killing it every update!

Do you ever try stuffed peppers?

And I like your snack cottage cheese is pretty good stuff. As long as you can digest it, okay?

 

[2Thick]

14-04-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 193 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 297 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 160 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 65 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 80 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

@Najona This is a wonderful log.

A lot of women are checking this out. You've got 1000 of views, you're helping so many people improve their diets.

 

[SteveMobsterG]

Good morning,
My smith machine only full body workout starts today and I'll typically be posting updates on my log thrice/week on Mondays, Wednesdays and Fridays.

I'll also leave a summary of my weekly diet plan here.

04-29-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb

Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Snack - Coconut milk yogurt parfait with Ezekiel cereal and berries**
View attachment 143378

View attachment 143379

Why smith machine only?

 

[Noah Wixx]

Nicely done

 

[Najona]

23-04-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 198 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 302 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 165 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 70 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 85 lbs

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]

Nicely done

Thank you

 

[Najona]

Why smith machine only?

I've switched up on the smith machine. That was my workout ab initio

 

[Najona]

@Najona looking amazing sister. strong work and great meals!

You certainly are loading up on the fruits and veggies.

Thank you

 

[Najona]

@Najona sister you are looking great. That looks like a delicious little meal, you put together their good vitamins and minerals.

Thank you

 

[Najona]

@Najona Wow, I love your diet for sure. I think a lot of women should check this out and follow what you're doing because you certainly are eating a healthy diet.

Thank you