Approved Log Najona's Log

[Shrine]

food looks fantastic and healthy

 

[caligirl85]

nice job fellow sister! I'm very proud of you

 

[zedhed]

keep up the good work it's really paying off we can see your improvements in the pictures

 

[Najona]

07-12-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 15 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 12 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 12 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 12 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 15 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 20 reps
- Weight: 15 lbs

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

keep up the good work it's really paying off we can see your improvements in the pictures

Thank you , I'll keep doing my best

 

[Najona]

nice job fellow sister! I'm very proud of you

Thank you

 

[Najona]

big bench , really nicely done sister

Thank you

 

[Najona]

very nice updates you look fantastic

Thank you

 

[Najona]

Way to push it

Thanks

 

[Najona]

@Najona Awesome updates on the log.........

Thanks