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Approved Log Najona's Log
- Thread starter Najona
- Start date
Nice job 
ThanksNice job
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)
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)
This looks yummy
This looks yummy
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
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
Keep the grind going
Will do
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