Approved Log Najona's Log

[Ulter]

you are doing an amazing job keep it up

 

[chesty]

thanks for including the workouts they're very simple to follow

 

[ROIDDERS]

very nice work you're diet and nutritions on point

 

[ceo]

sister you are impressive on every update you're my champion

 

[Najona]

10-18-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 30 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 30 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 55 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 25 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 25 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 25 lbs

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

 

[Najona]

sister you are impressive on every update you're my champion

Thanks

 

[Najona]

very nice work you're diet and nutritions on point

Thanks

 

[Najona]

you are doing an amazing job keep it up

Thanks

 

[Najona]

10-21-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 132 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 30 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 60 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 30 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 30 lbs each db

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

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

 

[Najona]

10-23-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 159 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 262 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 125 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 30 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 45 lbs

6. Calf Raises
- 3 sets of 25 reps
- 30 lbs dumbbells

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)