Approved Log Najona's Log

[Najona]

you are the best this is one of the top logs

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[Najona]

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

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[Najona]

love it as always keep it going

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[Najona]

you are an inspiration to so many people

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[Najona]

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

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[Najona]

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)

 

[Najona]

11-06-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 163 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 267 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 130 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 35 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 50 lbs

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

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]

11-08-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 15 reps
- Weight: 40 lbs

2. Dumbbell Bench Press
- 4 sets of 15 reps
- Weight: 40 lbs each dumbbell

3. Seated Row
- 4 sets of 15 reps
- Weight: 65 lbs

4. Dumbbell Deadlifts
- 4 sets of 15 reps
- Weight: 35 lbs each dumbbell

5. Lateral Raises
- 4 sets of 15 reps
- Weight: 35 lbs each dumbbell

6. Russian Twists
- 4 sets of 15 reps
- Weight: 35 lbs

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)

 

[Najona]

11-11-2024/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 (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed green beans and rice (1/2 cup cooked)