Approved Log Najona's Log

[Najona]

09-11-2024/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

Calf Raises
- 3 sets of 25 reps
- 25 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

 

[MUSTANG_18]

09-11-2024/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
View attachment 147977
View attachment 147978
View attachment 147979

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

Calf Raises
- 3 sets of 25 reps
- 25 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

awesome pump sista

 

[Austin316]

this is one of my favorite logs so motivational

 

[sambee38]

here the way you hit your workouts is a warrior mentality

 

[BookerTNY]

so many cool exercises that you keep fun

 

[Arabian]

much respect for these updates you're showing how it's done

 

[Zyglamail]

the volume looks Sensational and you're also hitting cardio much respect

 

[Shrine]

keep up the good work a lot of people are reading this and learning

 

[caligirl85]

you have the heart of a champion I can tell

 

[zedhed]

great workouts you are an inspiration to all of us