Najona V.I.P. EF Logger Yesterday at 10:07 PM #921 ceo said: @Najona sister you a true champion. got mad respect for you nice chest workout. good food too Click to expand... Thank you
ceo said: @Najona sister you a true champion. got mad respect for you nice chest workout. good food too Click to expand... Thank you
Najona V.I.P. EF Logger Yesterday at 10:08 PM #922 ROIDDERS said: 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 Click to expand... Certainly worth considering on the tuna, thanks
ROIDDERS said: 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 Click to expand... Certainly worth considering on the tuna, thanks
Najona V.I.P. EF Logger Yesterday at 10:09 PM #923 Ulter said: 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 Click to expand... I will, thanks
Ulter said: 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 Click to expand... I will, thanks
Najona V.I.P. EF Logger Yesterday at 10:09 PM #924 RoySimpson said: @Najona putting in some serious work!! Click to expand... Thank you
Najona V.I.P. EF Logger Yesterday at 10:10 PM #925 BodyMonster34 said: sister bigtime EF love your way. you lookin good. remind me of daughter how lean you are @Najona Click to expand... I'd love to meet your daughter at this point, sounds like a nice gal
BodyMonster34 said: sister bigtime EF love your way. you lookin good. remind me of daughter how lean you are @Najona Click to expand... I'd love to meet your daughter at this point, sounds like a nice gal
Najona V.I.P. EF Logger Yesterday at 10:11 PM #926 2Thick said: I'm liking the different exercises you're doing. The breakfast lunch and dinner look really solid. Keep it up. @Najona Click to expand... Thank you
2Thick said: I'm liking the different exercises you're doing. The breakfast lunch and dinner look really solid. Keep it up. @Najona Click to expand... Thank you
Najona V.I.P. EF Logger Yesterday at 10:12 PM #927 SteveMobsterG said: 90lbs a dumbbell on bench? Pics look like 9lbs Click to expand... LoL I admit, that's an earlier pix, I'll update my pix in subsequent posts
SteveMobsterG said: 90lbs a dumbbell on bench? Pics look like 9lbs Click to expand... LoL I admit, that's an earlier pix, I'll update my pix in subsequent posts
Najona V.I.P. EF Logger Yesterday at 10:17 PM #928 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
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 Chairman Member Chairman Member Today at 6:34 AM #929 Najona said: I'd love to meet your daughter at this point, sounds like a nice gal Click to expand... sister my daughter and you would get a long. she like training
Najona said: I'd love to meet your daughter at this point, sounds like a nice gal Click to expand... sister my daughter and you would get a long. she like training