Approved Log Najona's Log

[Najona]

Bent over dumbbell rows and dumbbell shoulder Press look amazing.

You keep getting stronger and stronger.

Thank you

 

[Najona]

Thanks for taking the time to post the pictures. You look, fantastic.

Thank you

 

[Najona]

You're my favorite female logger for sure.

Excellent workouts. Keep it up.

Thank you

 

[Najona]

Looking good. The pineapple chunks are smart choice.

Helps with digestion.

Yes, they really do help, thanks

 

[Najona]

I'm liking the different exercises you're doing.

Bicep curls and tricep dips. You hit in both sides.

Thanks

 

[Najona]

I like the different ways you utilize, avocado.

Thanks

 

[Najona]

Good job on the lunch. Be careful though on those wraps. Sometimes you can have a soy allergy.

Thank you for your advice

 

[Najona]

03-02-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 178 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 282 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 145 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 50 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 65 lbs

Cool-Down (5-10 minutes)

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