Approved Log Najona's Log

[Najona]

08-07-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 8 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 10 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 15 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower 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 green beans and rice (1/2 cup cooked)

 

[Najona]

08-09-2024/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:
- 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)

 

[Najona]

08-12-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 8 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 15 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 15 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 15 lbs each db

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

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

Breakfast:
- Greek yogurt (1 cup) with mixed berries orange and banana

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 green beans and rice (1/2 cup cooked)

 

[Jayne Scott]

08-12-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 8 reps
- Weight: 122 lbs
View attachment 146890
View attachment 146891
View attachment 146892
2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 15 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 15 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 15 lbs each db

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

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

Breakfast:
- Greek yogurt (1 cup) with mixed berries orange and banana
View attachment 146893
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 green beans and rice (1/2 cup cooked)

Great job on the BP @Najona

 

[Najona]

Great job on the BP @Najona

Thanks

 

[Najona]

08-14-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 8 reps
- Weight: 154 lbs

Deadlifts
- 5 sets of 10 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 15 lbs dumbbells

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

 

[Najona]

08-16-2024/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: 20 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 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)

 

[Najona]

08-19-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 12 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 20 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 20 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 20 lbs each db

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

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper 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 green beans and rice (1/2 cup cooked)

 

[Najona]

08-21-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 8 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 10 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 15 lbs dumbbells

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

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with mixed greens and chicken breasts

Snack:
- Bell pepper slices and carrots with guacamole (4 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

 

[Najona]

08-21-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 8 reps
- Weight: 154 lbs
View attachment 147427
View attachment 147428
2. Deadlifts
- 5 sets of 10 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 15 lbs dumbbells

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

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with mixed greens and chicken breasts
View attachment 147426
Snack:
- Bell pepper slices and carrots with guacamole (4 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans