Approved Log Najona's Log

[Najona]

make sure you post some pictures of your meals
we want to see what you're eating not just see read them

Will do thanks

 

[Najona]

goblet squats is something you don't see too often
looking really good on these training sessions

Thanks

 

[Najona]

wow this was a very thorough workout you put together
I like how you added in the cardio to warm up

Thank you

 

[Najona]

the amount of volume on your workouts is amazing
you are a true warrior

Thanks

 

[Najona]

I like how you're being creative on your protein options
not just chicken but you're also adding some fish

Thanks

 

[Najona]

good job adding some stretching to your workouts
that's very important that you spend a good 10 minutes on it

Thanks

 

[Najona]

breakfast sounds really good
yogurt and some berries hits the spot

Thanks

 

[Najona]

11-25-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 142 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 45 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 75 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 45 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 45 lbs each db

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

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