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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Najona's Log

11-13-2024/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:
- Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp)

Snack:
- Cottage cheese (1/2 cup) with pineapple chunks

Lunch:
- Turkey wrap with whole grain tortilla, lettuce, tomato, and avocado slices
- Side of baby carrots

Snack:
- Protein shake (1 scoop protein powder with water or milk)

Dinner:
- Stir-fried tofu (4 oz) with mixed vegetables (bell peppers, broccoli, carrots) and a side of brown rice (1/2 cup cooked)
 
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