Approved Log Najona's Log

[Najona]

@Najona sister you a true champion. got mad respect for you
nice chest workout. good food too

Thank you

 

[Najona]

proud of you on this update! Food is looking terrific. Just make sure you don't overdo it on the tuna. You don't want too much mercury.
@Najona

Certainly worth considering on the tuna, thanks

 

[Najona]

dinner, snack, lunch, and breakfast is all good. you won't go wrong with any of them.
make sure you get in a good sleep as well

@Najona

I will, thanks

 

[Najona]

@Najona putting in some serious work!!

Thank you

 

[Najona]

sister bigtime EF love your way. you lookin good. remind me of daughter how lean you are
@Najona

I'd love to meet your daughter at this point, sounds like a nice gal

 

[Najona]

I'm liking the different exercises you're doing. The breakfast lunch and dinner look really solid. Keep it up.
@Najona

Thank you

 

[Najona]

90lbs a dumbbell on bench? Pics look like 9lbs

LoL I admit, that's an earlier pix, I'll update my pix in subsequent posts

 

[Najona]

06-06-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 25 reps
- Weight: 172 lbs

2. Dumbbell Shoulder Press
- 3 sets of 25 reps
- Weight: 75 lbs each db

3. Lat Pulldowns
- 3 sets of 25 reps
- Weight: 105 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 25 reps
- Weight: 75 lbs each db

5. Bicep Curls
- 3 sets of 25 reps
- Weight: 75 lbs each db

6. Russian Twists
- 4 sets of 25 reps
- Weight: 80 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

 

[BodyMonster34]

I'd love to meet your daughter at this point, sounds like a nice gal

sister my daughter and you would get a long. she like training

 

[Noah Wixx]

04-06-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 90 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 90 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 115 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 85 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 85 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 85 lbs

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

View attachment 154489

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

Awesome movements on this workout