Approved Log Najona's Log

[BookerTNY]

Your upper body days are no joke. I like how you hit the major muscle and then go for the smaller ones.

 

[Arabian]

The isolation lifting is on point.

You're really working those hard to hit muscles.

 

[Zyglamail]

Hope you had a wonderful Valentine's. Your workouts are paying off.

 

[Shrine]

You seem to be getting stronger and more condition at the same time. Good job.

 

[caligirl85]

Very nice smoothie. You put together.

Very healthy and very Nice protein.

 

[zedhed]

Good job, getting your vegetables and your diet. I really wish my wife got that.

 

[Najona]

26-02-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 65 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 65 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 90 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 60 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 60 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 60 lbs

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)

 

[Najona]

Good job, getting your vegetables and your diet. I really wish my wife got that.

 

[Najona]

Very nice smoothie. You put together.

Very healthy and very Nice protein.

Thanks

 

[Najona]

sister is looking fantastic in shape, like a true champion.

Thanks