Approved Log Najona's Log

[Najona]

6 months from now I predict you'll look even better

Thanks you

 

[Najona]

keep up the good work it's very impressive

I'll keep going, thank you

 

[Najona]

this is definitely one of my favorite logs

Thank you

 

[Najona]

you are a champion and very inspirational

Thank you

 

[Najona]

you look in fantastic keep up the good work

Thank you

 

[Najona]

I like how you keep your workouts fun and interesting

Thank you

 

[Najona]

you're showing how it's done

Thank you

 

[Najona]

nice job on the food looks delicious

Thank you

 

[Najona]

great workout keep up the good work

Thank you

 

[Najona]

08-30-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 20 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 15 reps
- Weight: 25 lbs each dumbbell

3. Seated Row
- 3 sets of 15 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 15 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 20 reps
- Weight: 20 lbs each dumbbell

6. Russian Twists
- 3 sets of 20 reps
- Weight: 20 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 green beans and rice (1/2 cup cooked)