Approved Log Najona's Log

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hell of a week with your training you're showing how it's done

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you've got a lot of views on this long because it's one of the best ones

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great job on this training very impressive

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[Najona]

11-04-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 137 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 35 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 65 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 35 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 35 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)