Approved Log Najona's Log

[Najona]

so far so good
excited to see your next workouts

Thanks dear

 

[Najona]

nice job so far
I agree on the free weights maybe you do your next workout just free weights

Thanks dear, I'll run the Smiths for awhile then switch up to free weights

 

[Najona]

sister this is gonna be an Epic log
you're going to be pushing this hard

Thanks dear

 

[Najona]

01-05-2024/WORKOUT DAY 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb

Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Salmon + string beans + mashed potatoes for lunch**

 

[Jayne Scott]

01-05-2024/WORKOUT DAY 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb

Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Salmon + string beans + mashed potatoes for lunch**
View attachment 143428

View attachment 143429

Keep 'em coming, great job @Najona

 

[ballin2504]

Good morning,
My smith machine only full body workout starts today and I'll typically be posting updates on my log thrice/week on Mondays, Wednesdays and Fridays.

I'll also leave a summary of my weekly diet plan here.

04-29-2024/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 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

**Snack - Coconut milk yogurt parfait with Ezekiel cereal and berries**
View attachment 143378

View attachment 143379

Nice start!!!

 

[Najona]

Keep 'em coming, great job @Najona

Thanks dear

 

[Najona]

Nice start!!!

Thanks dearie

 

[Najona]

03-05-2024/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 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

 

[Jayne Scott]

03-05-2024/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 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

View attachment 143454

View attachment 143455

Good job @Najona