Approved Log Najona's Log

[Najona]

24-03-2024/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)
- Stretching, focusing on the full body

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with mixed greens and chicken breasts

Snack:
- Bell pepper slices and carrots with guacamole (4 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

 

[Najona]

26-03-2024/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)
- 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]

28-03-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 167 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 70 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 100 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 70 lbs each db

Bicep Curls
- 3 sets of 20 reps
- Weight: 70 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

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)

 

[ceo]

Sister, you are the best. I love this style of training.

 

[ROIDDERS]

Amazing volume on these workouts.

Keep it going.

 

[chesty]

That protein shake looks really good. I'm sure it hits the spot.

 

[Ulter]

You are looking really amazing.

The workouts are tremendous.

 

[e2]

Upper body looks to be on point. And you're also killing it.

 

[2Thick]

Very nice volume on this training.

I like how you mix in some different exercises.

 

[Vadim Fedorov]

The lentil soup sounds really good with chicken breast. Nice, new nutrition.