Approved Log Najona's Log

[Najona]

09-02-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 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]

09-04-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 25 lbs each dumbbell

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

6. Calf Raises
- 3 sets of 25 reps
- 25 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)

 

[the_alcatraz]

09-04-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 25 lbs each dumbbell

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

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

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body
View attachment 147803
View attachment 147804
View attachment 147805
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 147802

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 big day

 

[Najona]

09-06-2024/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 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)

 

[ceo]

Heck of an update I like how you keep things fun

 

[ROIDDERS]

lots of good exercises on this log

 

[chesty]

keep up the good work I like how you're pushing it

 

[Ulter]

fun exercises that anyone can follow

 

[e2]

keep up the good work we love to see your success

 

[2Thick]

A+++ job on this training