Approved Log Najona's Log

[Jayne Scott]

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)
View attachment 143560
View attachment 143559

Good job @Najona

 

[Tiger Salman Khan]

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

Training looks on point.........

 

[Najona]

Good job @Najona

Thanks dear

 

[Najona]

Training looks on point.........

Thanks dear

 

[Najona]

no pain and no gain!

Indeed dear

 

[Najona]

You are definitely showing us how it's done

Thank you dear

 

[Najona]

13-05-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine 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 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

 

[the_alcatraz]

13-05-2024/WORKOUT DAY 1:

Wide Smith Machine Squat - 3x10 - 134 lb

Smith Machine 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 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

View attachment 143621
View attachment 143622

@Najona pumping real hard sister

 

[Najona]

@Najona pumping real hard sister

Trying too, thanks

 

[Najona]

15-05-2024/WORKOUT DAY 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 3:**

**BREAKFASTS:**

Waffles and eggs

Avocado toast

Oatmeal and berries

**SNACKS:**

PB & J

Strawberries and cereal

Rice cakes and guac

**LUNCHES:**

Turkey wrap

Grilled salmon salad

Chicken and brown rice

**DINNERS:**

Turkey and Brussels sprouts

Steak and sweet potato

*Garlic pesto chicken and zucchini noodles