Approved Log Najona's Log

[Jayne Scott]

07-08-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 3 reps
- Weight: 122 lbs
View attachment 145566View attachment 145567
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each

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

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

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

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

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

Snack:
- Handful of mixed berries, banana, orange
View attachment 145570
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

Great update

 

[MUSTANG_18]

07-08-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 3 reps
- Weight: 122 lbs
View attachment 145566View attachment 145567
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each

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

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

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

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

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

Snack:
- Handful of mixed berries, banana, orange
View attachment 145570
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

strong sister on EF

 

[stevesmi]

heck of a job on the food looks fantastic too

 

[SteveMobsterG]

I can't get my feet back like that

 

[Quadsweep]

very nice work once again

 

[BodyMonster34]

sister you remind me of my daughter she has your physique

 

[JasonPriest]

najona is an amazing athlete!

 

[wootoom]

thank you for posting these pictures it's a great help to many

 

[Vadim Fedorov]

you're showing how these lifts are done that's much appreciated

 

[2Thick]

this is the goat female log on here