Approved Log Najona's Log

[Najona]

not bad on the snack. orange and nuts.

good nutrition in those

Thanks

 

[Najona]

Thanks for taking the time to post this up for us.

Breakfast looks good scrambled eggs, and spinach awesome!

 

[Najona]

I'm gonna have to cook up that meal. The shrimp looks really good.

It tastes even better

 

[Najona]

Very nice meal pictures.

I like the different protein in the vegetables, you're eating.

 

[Najona]

Nice workout. You put together. Looking really solid.

Thanks

 

[Najona]

That little bit of cardio goes a long way at improving yourself,

keep it going.

Thanks

 

[Najona]

Any chance of some picture updates on yourself. ??

We want to see what kind of progress you've gotten.

I'll post soon, no problem

 

[Najona]

17-03-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 188 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 292 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 155 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 60 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 75 lbs

Cool-Down (5-10 minutes)

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]

19-03-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 75 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 75 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 100 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 70 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 70 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 70 lbs

Cool-Down (5-10 minutes)

Breakfast:
- Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp)

Snack:
- Cottage cheese (1/2 cup) with pineapple chunks

Lunch:
- Turkey wrap with whole grain tortilla, lettuce, tomato, and avocado slices
- Side of baby carrots

Snack:
- Protein shake (1 scoop protein powder with water or milk)

Dinner:
- Stir-fried tofu (4 oz) with mixed vegetables (bell peppers, broccoli, carrots) and a side of brown rice (1/2 cup cooked)