Approved Log Najona's Log

[Najona]

07-31-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 4 reps
- Weight: 154 lbs

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

3. Leg Press
- 3 sets of 15 reps
- Weight: 100 lbs

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

5. Leg Curls
- 3 sets of 15 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 20 reps
- 15 lbs dumbbells

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

 

[Tiger Salman Khan]

07-31-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 4 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 5 reps
- Weight: 257 lbs
View attachment 146495
View attachment 146496
View attachment 146497
3. Leg Press
- 3 sets of 15 reps
- Weight: 100 lbs

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

5. Leg Curls
- 3 sets of 15 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 20 reps
- 15 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower 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 146498
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 Good updates so far......food looks awesome.......

 

[Najona]

@Najona Good updates so far......food looks awesome.......

Thanks

 

[Najona]

@Najona Good updates so far......food looks awesome.......

Thanks

 

[Najona]

08-02-2024/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:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup)

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

 

[MUSTANG_18]

08-02-2024/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
View attachment 146547

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:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts
View attachment 146546
Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup)

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

walnuts are awesome clean

 

[Najona]

walnuts are awesome clean

Honestly, I never used to like walnuts until recently, now I can't do without them

 

[Najona]

08-05-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 5 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 15 reps
- Weight: 15 lbs each db

3. Lat Pulldowns
- 3 sets of 15 reps
- Weight: 50 lbs

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

5. Bicep Curls
- 3 sets of 15 reps
- Weight: 10 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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)

 

[Jayne Scott]

08-05-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 5 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 15 reps
- Weight: 15 lbs each db

3. Lat Pulldowns
- 3 sets of 15 reps
- Weight: 50 lbs

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

5. Bicep Curls
- 3 sets of 15 reps
- Weight: 10 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight
View attachment 146589
View attachment 146590
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)

Great job

 

[Najona]

Great job