Approved Log Najona's Log

[Najona]

06-17-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 123 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 10 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper 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 a side of mixed green salad

Snack:
- Bell pepper slices with guacamole (2 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

Having delicious mung bean and lentil soup with veggies and potatoes for lunch

 

[the_alcatraz]

06-17-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 123 lbs
View attachment 144634
View attachment 144635
View attachment 144636

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 10 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper 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 a side of mixed green salad

Snack:
- Bell pepper slices with guacamole (2 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

Having delicious mung bean and lentil soup with veggies and potatoes for lunch
View attachment 144633

@Najona you killing it sister STRONG

 

[Najona]

@Najona you killing it sister STRONG

 

[Najona]

06-19-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 5 sets of 5 reps
- Weight: 170 lbs

2. Deadlifts
- 3 sets of 10 reps
- Weight: 55 lbs

3. Leg Press
- 3 sets of 12 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 12 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 15 reps
- with 10 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

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

 

[Najona]

06-21-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries and a string cheese

Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce

 

[Najona]

06-24-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight or assisted

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper body

Breakfast:
- Smoothie with mixed berries, spinach, almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

 

[Najona]

06-26-2924/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 12 reps
- Weight: 65 lbs

2. Deadlifts
- 5 sets of 5 reps
- Weight: 257 lbs

3. Leg Press
- 3 sets of 12 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 50 lbs

6. Calf Raises
- 3 sets of 15 reps
- Bodyweight or with 15 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed broccoli and brown rice (1/2 cup cooked)

 

[Najona]

06-28-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 15 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp)

Snack:
- Cottage cheese (1/2 cup) with pineapple chunks

Lunch:
- Turkey wrap with whole grain tortilla, lettuce, tomato, and avocado slices
- Side of baby carrots

Snack:
- Protein shake (1 scoop protein powder with water or milk)

Dinner:
- Stir-fried tofu (4 oz) with mixed vegetables (bell peppers, broccoli, carrots) and a side of brown rice (1/2 cup cooked)

 

[MUSTANG_18]

06-28-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs
View attachment 145227View attachment 145228
2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 15 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp)

Snack:
- Cottage cheese (1/2 cup) with pineapple chunks

Lunch:
- Turkey wrap with whole grain tortilla, lettuce, tomato, and avocado slices
- Side of baby carrots
View attachment 145226
Snack:
- Protein shake (1 scoop protein powder with water or milk)

Dinner:
- Stir-fried tofu (4 oz) with mixed vegetables (bell peppers, broccoli, carrots) and a side of brown rice (1/2 cup cooked)

@Najona super meals clean and your training UP top

 

[stevesmi]

that's the way to get those hamstrings nice and sore