Approved Log Najona's Log

[Najona]

bet you will be sore after that one

For sure dear, for sure

 

[Najona]

soreness is always a good thing make sure you get some extra sleep

Thanks dear, I try to get a lot of rest when I can

 

[Najona]

sounds like you worked your legs hard

Leg day is so, so important you know

 

[Najona]

that's a good sign that you're pushing it

Thank you dear, I'll keep on working hard

 

[Najona]

08-05-2024/WORKOUT 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb
Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb

DIET PLAN

**WEEK 2:**

**BREAKFASTS:**

Ham, egg and cheese

Blueberry oatmeal

Protein fruit smoothie

**SNACKS:**

Rice cakes, guac and black beans

Eggs on toast

Apple and nut butter

**LUNCHES:**

Ground turkey salad

Bison burger

Salmon and brown rice

**DINNERS:**

Shrimp stir-fry

Fish and veggies

Steak and potatoes

(Snack: Rice cakes, guac and black beans)

 

[ballin2504]

06-05-2024/WORKOUT 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine Curtsy Lunge - 3x12 - 115 lb

Smith Machine Incline Bench Press - 3x12 - 107 lb

Smith Machine Bent Over Row - 3x12 - 90 lb

Smith Machine Upright Row - 3x12 - 72 lb
Smith Machine Bicep Curl - 3x15 - 60 lb

DIET PLAN

**WEEK 1:**

**BREAKFASTS:**

Cereal with milk and berries

Scrambled egg wrap

Veggie omelet

**SNACKS:**

Bread and almond butter

Cereal, milk and fruit

Chocolate protein pudding

**LUNCHES:**

Salmon and greens

Tuna wrap

Grilled chicken salad

**DINNERS:**

Pork and applesauce

Salmon and string beans

Steak and spinach

View attachment 143503
View attachment 143504

Awesome job

 

[25homes]

Nice job

 

[Jayne Scott]

08-05-2024/WORKOUT 2:

Good Mornings off Pins - 3x10 - 96 lb

Smith Machine Front Squat - 3x12 - 136 lb

Smith Machine Deadlift - 3x12 - 175 lb
Inverted Row - 3x12

Smith Machine Bench Press - 3x12 - 107 lb

Smith Machine Calf Raise - 3x12 - 169 lb

DIET PLAN

**WEEK 2:**

**BREAKFASTS:**

Ham, egg and cheese

Blueberry oatmeal

Protein fruit smoothie

**SNACKS:**

Rice cakes, guac and black beans

Eggs on toast

Apple and nut butter

**LUNCHES:**

Ground turkey salad

Bison burger

Salmon and brown rice

**DINNERS:**

Shrimp stir-fry

Fish and veggies

Steak and potatoes

(Snack: Rice cakes, guac and black beans)
View attachment 143545
View attachment 143546

Showing great form @Najona

 

[Najona]

Showing great form @Najona

Appreciate it dear

 

[Najona]

10-05-2024/WORKOUT 3:

Smith Machine Hip Thrust - 3x10 - 193 lb
Smith Machine Leg Press - 3x12 - 278 lb
Smith Machine Shoulder Press - 3x12 - 73 lb

Smith Machine Close Grip Bench Press - 3x12 - 104 lb

Smith Machine Incline Tricep Extension - 3x12 - 51 lb

Smith Machine Shrug - 3x15 - 91 lb

DIET PLAN

**WEEK 2:**

**BREAKFASTS:**

Ham, egg and cheese

Blueberry oatmeal

Protein fruit smoothie

**SNACKS:**

Rice cakes and guac

Eggs on toast

Apple and nut butter

**LUNCHES:**

Ground turkey salad

Bison burger

Salmon and brown rice

**DINNERS:**

Shrimp stir-fry

Fish and veggies

Steak and potatoes

(Lunch: Ground turkey salad)