Approved Log Najona's Log

[Najona]

you have the heart of a champion I can tell

Thanks

 

[Najona]

great workouts you are an inspiration to all of us

Thanks

 

[Jayne Scott]

Nice job

 

[Najona]

Nice job

Thanks

 

[Najona]

09-16-2024/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 lower body

Breakfast:
- Greek yogurt parfait with mixed berries, honey, and granola

Snack:
- Hard-boiled egg and a piece of fruit (like a pear)

Lunch:
- Grilled chicken caesar salad with romaine lettuce, parmesan, and caesar dressing (light dressing)

Snack:
- Celery sticks with peanut butter (1 tbsp)

Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)

 

[Jayne Scott]

09-16-2024/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

View attachment 148048
View attachment 148049
Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

Breakfast:
- Greek yogurt parfait with mixed berries, honey, and granola

Snack:
- Hard-boiled egg and a piece of fruit (like a pear)

Lunch:
- Grilled chicken caesar salad with romaine lettuce, parmesan, and caesar dressing (light dressing)

Snack:
- Celery sticks with peanut butter (1 tbsp)

View attachment 148050
Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)

This looks yummy

 

[Najona]

This looks yummy

 

[Najona]

09-18-2024/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:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries and a string cheese

Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce

 

[Jayne Scott]

09-18-2024/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
View attachment 148103
View attachment 148104
Calf Raises
- 3 sets of 25 reps
- 25 lbs dumbbells

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

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries and a string cheese

Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce
View attachment 148105

Keep the grind going