Approved Log Najona's Log

[Najona]

@Najona Sister you are a true champion. I like the different foods you're eating and I like your exercise. You hitting it like a thunderbolt. You remind me of my daughter.

Thank you

 

[Najona]

Happy to see your log growing

Thank you

 

[ballin2504]

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 great training day! The meals look great also.

 

[25homes]

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

Killer

 

[Tiger Salman Khan]

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 Nice updates....give yoga a try you'll like it.........