Approved Log Najona's Log

[Najona]

24-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Veggie, ham and cheese omelette

 

[Jayne Scott]

24-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Veggie, ham and cheese omelette
View attachment 143792
View attachment 143793

Great job @Najona

 

[the_alcatraz]

24-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Veggie, ham and cheese omelette
View attachment 143792
View attachment 143793

@Najona you my hero strong close grip

 

[Najona]

Great job @Najona

Thank you

 

[Najona]

@Najona you my hero strong close grip

 

[Najona]

27-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Snacking on oatmeal and protein powder

 

[MUSTANG_18]

27-05-2024/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 4:**

**BREAKFASTS:**

Veggie omelet

High-protein waffle breakfast

Protein smoothie

**SNACKS:**

Oatmeal and protein powder

Greek yogurt parfait

Coconut oil protein smoothie

**LUNCHES:**

Chicken over greens with toast

Burger and sweet potato

Deli turkey and cheese

**DINNERS:**

Salmon, pasta and broccoli

Bison burger and chips

Turkey and veggies

Snacking on oatmeal and protein powder
View attachment 143834
View attachment 143835

@Najona SUPER slam right there

 

[stevesmi]

that's some good exercises to build up strength

 

[SteveMobsterG]

Why Smith machine only?

 

[e2]

Nice work on the training