Approved Log Najona's Log

[Najona]

make sure on the bench press your grounding your butt and keeping your heels flat

Will do, thanks

 

[Najona]

great dedication on these workouts and the diet looks fantastic

 

[Najona]

nice update on this I like how you're hitting compound lifts

 

[Najona]

fellow sister you are an inspiration

 

[Najona]

you definitely look like you're getting in better shape as the things go on

 

[Najona]

thanks for taking the time to post up some pictures you look like your conditioning is fantastic

 

[Najona]

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)

 

[Najona]

11-15-2024/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 spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup)

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

 

[Najona]

11-18-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 137 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 40 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 70 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 40 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 40 lbs each db

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

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

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with mixed greens and chicken breasts

Snack:
- Bell pepper slices and carrots with guacamole (4 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

 

[Najona]

11-21-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 168 lbs

2. Deadlifts
- 5 sets of 15 reps
- Weight: 272 lb

3. Leg Press
- 3 sets of 15 reps
- Weight: 135 lbs

4. Lunges
- 3 sets of 15 reps per leg
- Weight: 40 lbs each dumbbell

5. Leg Curls
- 3 sets of 15 reps
- Weight: 55 lbs

6. Calf Raises
- 3 sets of 20 reps
- 40 lbs dumbbells

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)