Approved Log Najona's Log

[MUSTANG_18]

15-05-2024/WORKOUT DAY 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb
Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb
DIET PLAN

**WEEK 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

*Garlic pesto chicken and zucchini noodles
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View attachment 143634

@Najona you're a real strong woman

 

[Najona]

@Najona you're a real strong woman

Oh thanks dear

 

[Najona]

17-05-2024/WORKOUT DAY 3:

Smith Machine Hip Thrust - 3x10 - 193 lb

Smith Machine Leg Press - 3x12 - 278 lb

Smith Machine Shoulder Press - 3x12 - 73 lb

Smith Machine Close Grip Bench Press - 3x12 - 104 lb

Smith Machine Incline Tricep Extension - 3x12 - 51 lb

Smith Machine Shrug - 3x15 - 91 lb

DIET PLAN

**WEEK 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

Chicken and zucchini noodles


For dinner I'll be having New York Strip Steak with Garlic Butter, Cheesy tortellini and Alfredo sauce
Stuffing
BUTTER homestyle Mashed potatoes
Sweet Potato Casserole
Crispy Air Fried Broccoli
Deviled Eggs
Cheesecake Factory bread
Apple Pie cookies

 

[Najona]

20-05-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy 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 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

Chicken and zucchini noodles

Join me - I'll be having Belgian Waffle, Scrambled Eggs, and Portuguese Sausages for breakfast!

 

[MUSTANG_18]

20-05-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy 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 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

Chicken and zucchini noodles

Join me - I'll be having Belgian Waffle, Scrambled Eggs, and Portuguese Sausages for breakfast!
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View attachment 143723

@Najona power training

 

[Jayne Scott]

20-05-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy 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 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

Chicken and zucchini noodles

Join me - I'll be having Belgian Waffle, Scrambled Eggs, and Portuguese Sausages for breakfast!
View attachment 143722
View attachment 143723

Great update @Najona

 

[SteveMobsterG]

I wanna see some free weights

 

[Quadsweep]

Amazing job in some motivational

 

[BodyMonster34]

sister you look fantastic

 

[JasonPriest]

excellent job we need more females killing it