Approved Log Najona's Log

[Najona]

nice job on the exercises thank you

 

[Najona]

10-07-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 127 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 25 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 55 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 25 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 25 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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

Breakfast:
- Smoothie with mixed berries, spinach,
almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)