Approved Log Najona's Log

[caligirl85]

very impressive updates we're proud of you

 

[zedhed]

keep up the good work on the training

 

[Najona]

09-30-2024/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 full body

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with mixed greens and chicken breasts

Snack:
- Bell pepper slices and carrots with guacamole (4 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

 

[Najona]

keep up the good work on the training

Thanks

 

[Najona]

very impressive updates we're proud of you

Thank you

 

[Najona]

another amazing update right here

Thank you

 

[Najona]

this is how training should be done every time

Thank you

 

[Najona]

lots of different exercises and you're killing it

Thank you

 

[Najona]

I love the pictures of your training that motivates me

I feel honored, thank you

 

[Najona]

very inspirational and hardcore

Thank you