Approved Log Najona's Log

[Tiger Salman Khan]

07-10-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 55 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
View attachment 145652
View attachment 145653

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

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

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

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

Lunch:
- Quinoa salad with shredded chicke, cheese, black beans, corn, avocado, and lime dressing
View attachment 145655
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 Awesome updates on the log.........

 

[SteveMobsterG]

I can't arch on bench

 

[JasonPriest]

great job on the food once again

 

[BodyMonster34]

sister the chicken looks delicious but where is the red meat

 

[Quadsweep]

nice job on the exercises good to see you curling those legs

 

[Austin316]

hamstrings are definitely something you don't want to neglect

 

[sambee38]

make sure on the calves you're also working the front of the lower leg

 

[BookerTNY]

thanks for taking the time to post up these pictures

 

[Arabian]

amazing work, you are an inspiration to many women out there

 

[Zyglamail]

we love to see successful women showing how strong they are