Approved Log Najona's Log

[Najona]

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**

 

[stevesmi]

nice photo for sure on those squats

 

[MUSTANG_18]

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**
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View attachment 143379

@Najona finally the ladies have a power log going
thanks for sharing we are waiting for more updates

@NurseLulu13 stopped updated I think she cut her cycle short

 

[Jayne Scott]

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

Nice one @Najona, great start, keep it rolling

 

[SteveMobsterG]

Why no freeweights?

 

[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

Great start. Keep it coming and we can help

 

[e2]

be careful with the Smith machine
you don't want to injure yourself

 

[2Thick]

food looks very interesting
nice to see you're eating good clean food

 

[Vadim Fedorov]

have you considered doing time restricted eating
instead of doing the breakfast thing

 

[wootoom]

be careful just doing Smith machine
I've seen people tear muscles on those