Approved Log Najona's Log

[Najona]

12-02-2024/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 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]

12-04-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 168 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 272 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 135 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 40 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 55 lbs

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

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