Approved Log Najona's Log

[Najona]

01-07-2026– Lower Body & Glutes

1. Back Squat – 5×15 @ 65kg

2. Romanian Deadlift – 4×17 @ 60kg

3. Step-Ups – 3×18 each leg holding 14kg kettlebells

4. Hip Thrust / Glute Bridge – 4×20 @ 80kg

5. Face Pulls – 3×20 @ 15kg cable

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]

03-07-2026 – Pull & Conditioning

1. Weighted Pull-Ups – 4×17 (bodyweight)

2. Barbell Deadlift – 5×14 @ 100kg

3. Barbell Rows – 4×18 @ 40kg

4. Renegade Row to Push-Up + Sit-Up Combo – 3×18 each side (7.5kg dumbbells

5. Face Pulls – 3×22 @ 15kg cable

Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 14kg kettlebell

Breakfast:
- Greek yogurt parfait with mixed berries, honey, and granola

Snack:
- Hard-boiled egg and a piece of fruit (like a pear)

Lunch:
- Grilled chicken caesar salad with romaine lettuce, parmesan, and caesar dressing (light dressing)

Snack:
- Celery sticks with peanut butter (1 tbsp)

Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)