Approved Log Najona's Log

[Najona]

05-12-2025– Pull & Conditioning

1. Weighted Pull-Ups – 4×5 (bodyweight)

2. Barbell Deadlift – 5×3 @ 100kg

3. Barbell Rows – 4×8 @ 40kg

4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells)

5. Face Pulls – 3×12 @ 15kg cable

Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 12kg kettlebell

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

 

[Jayne Scott]

05-12-2025– Pull & Conditioning

1. Weighted Pull-Ups – 4×5 (bodyweight)

2. Barbell Deadlift – 5×3 @ 100kg

3. Barbell Rows – 4×8 @ 40kg

4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells)

5. Face Pulls – 3×12 @ 15kg cable

Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 12kg kettlebell

View attachment 162936

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

Great form on your kettlebell workout @Najona