Approved Log Najona's Log

[Ulter]

You're getting some damn good workout sessions.

The light cardio is smart too, very low impact.

 

[e2]

I liked the dinner stir-fried tofu and mixed vegetables. Not bad at all.

 

[2Thick]

One of the things that's good about this long is your different foods you're putting together

They sound really good. I like the turkey wrap.

 

[Vadim Fedorov]

Amazing job on this. I like the bicep curls Fall by the tricep dips. Nice balance.

 

[wootoom]

Wow. Nice job on the training. Going into the weekend.

You're hitting it really hard.

 

[Najona]

03-03-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 183 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 287 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 150 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 55 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 70 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

 

[Najona]

Beautiful job on this update. The training session was on point.

Thank you

 

[Najona]

Wow. Nice job on the training. Going into the weekend.

You're hitting it really hard.

 

[Najona]

Thank you for keeping so many women out there motivated.

You are a true champion.

 

[Najona]

You're getting some damn good workout sessions.

The light cardio is smart too, very low impact.