Approved Log Najona's Log

[Najona]

make sure on the bench press your grounding your butt and keeping your heels flat

Will do, thanks

 

[Najona]

great dedication on these workouts and the diet looks fantastic

 

[Najona]

nice update on this I like how you're hitting compound lifts

 

[Najona]

fellow sister you are an inspiration

 

[Najona]

you definitely look like you're getting in better shape as the things go on

 

[Najona]

thanks for taking the time to post up some pictures you look like your conditioning is fantastic

 

[Najona]

11-13-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 163 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 267 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 130 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 35 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 50 lbs

6. Calf Raises
- 3 sets of 25 reps
- 35 lbs dumbbells

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



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)

 

[Najona]

11-15-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 15 reps
- Weight: 40 lbs

2. Dumbbell Bench Press
- 4 sets of 15 reps
- Weight: 40 lbs each dumbbell

3. Seated Row
- 4 sets of 15 reps
- Weight: 65 lbs

4. Dumbbell Deadlifts
- 4 sets of 15 reps
- Weight: 35 lbs each dumbbell

5. Lateral Raises
- 4 sets of 15 reps
- Weight: 35 lbs each dumbbell

6. Russian Twists
- 4 sets of 15 reps
- Weight: 35 lbs

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

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

 

[Najona]

11-18-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 137 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 40 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 70 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 40 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 40 lbs each db

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

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower 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]

11-21-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 168 lbs

2. Deadlifts
- 5 sets of 15 reps
- Weight: 272 lb

3. Leg Press
- 3 sets of 15 reps
- Weight: 135 lbs

4. Lunges
- 3 sets of 15 reps per leg
- Weight: 40 lbs each dumbbell

5. Leg Curls
- 3 sets of 15 reps
- Weight: 55 lbs

6. Calf Raises
- 3 sets of 20 reps
- 40 lbs dumbbells

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]

11-22-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 40 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 65 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 35 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 35 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 35 lbs

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

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries and a string cheese

Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce

 

[wootoom]

wow this was a very thorough workout you put together
I like how you added in the cardio to warm up

 

[Vadim Fedorov]

the amount of volume on your workouts is amazing
you are a true warrior

 

[2Thick]

I like how you're being creative on your protein options
not just chicken but you're also adding some fish

 

[e2]

good job adding some stretching to your workouts
that's very important that you spend a good 10 minutes on it

 

[Ulter]

breakfast sounds really good
yogurt and some berries hits the spot

 

[chesty]

goblet squats is something you don't see too often
looking really good on these training sessions

 

[ROIDDERS]

make sure you post some pictures of your meals
we want to see what you're eating not just see read them

 

[ceo]

sister you're doing a great job
I like how you're adding the cardio to your training and doing some good exercises like seated rows and lateral raises

 

[Najona]

sister you're doing a great job
I like how you're adding the cardio to your training and doing some good exercises like seated rows and lateral raises

 

[Najona]

make sure you post some pictures of your meals
we want to see what you're eating not just see read them

Will do thanks

 

[Najona]

goblet squats is something you don't see too often
looking really good on these training sessions

Thanks

 

[Najona]

wow this was a very thorough workout you put together
I like how you added in the cardio to warm up

Thank you

 

[Najona]

the amount of volume on your workouts is amazing
you are a true warrior

Thanks

 

[Najona]

I like how you're being creative on your protein options
not just chicken but you're also adding some fish

Thanks

 

[Najona]

good job adding some stretching to your workouts
that's very important that you spend a good 10 minutes on it

Thanks

 

[Najona]

breakfast sounds really good
yogurt and some berries hits the spot

Thanks

 

[Najona]

11-25-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 142 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 45 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 75 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 45 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 45 lbs each db

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

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

Breakfast:
- Smoothie with mixed berries, spinach,
almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

 

[Najona]

11-27-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 168 lbs

2. Deadlifts
- 5 sets of 15 reps
- Weight: 272 lb

3. Leg Press
- 3 sets of 15 reps
- Weight: 135 lbs

4. Lunges
- 3 sets of 15 reps per leg
- Weight: 40 lbs each dumbbell

5. Leg Curls
- 3 sets of 15 reps
- Weight: 55 lbs

6. Calf Raises
- 3 sets of 20 reps
- 40 lbs dumbbells

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

Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed green beans and rice (1/2 cup cooked)

 

[Najona]

11-29-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 45 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 70 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 40 lbs

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

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)

 

[Najona]

12-02-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 142 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 45 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 75 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 45 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 45 lbs each db

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

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

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

 

[Najona]

12-04-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 168 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 272 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 135 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 40 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 55 lbs

6. Calf Raises
- 3 sets of 20 reps
- 45 lbs dumbbells

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]

12-06-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 45 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 70 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 40 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)

 

[Oshhello]

12-06-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 45 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 70 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 40 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)

Your workout and meal plan look solid for full-body conditioning and balanced nutrition—great job!

 

[Najona]

Your workout and meal plan look solid for full-body conditioning and balanced nutrition—great job!

 

[Najona]

12-09-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 142 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 45 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 75 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 45 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 45 lbs each db

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

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

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries and a string cheese

Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce

 

[zedhed]

That's a nice looking salad that you made with roasted vegetables and grilled chicken.
Looks really good and the food looks fresh.

 

[caligirl85]

Very nice workouts. When you train your legs.
Six different exercises and you're also putting in some good work, on the squats and leg.

 

[Shrine]

Work outs Look really good.
Lateral raises and goblet squats are on point.

 

[Zyglamail]

For sure, you have gotten leaners since you started this log.
You're burning calories like crazy. Keep up the good work sister.

 

[Arabian]

Maybe warm up for 5 minutes longer.
Don't want you to end up getting injured or pull a muscle.

 

[BookerTNY]

Bicep curls and tricep dips. I like How you are hitting both side of the arms.

 

[sambee38]

Sister, you are a true champion. These workouts are on point.
Good job on the grilled Salad. You won't be beat it.

 

[Austin316]

Nice job on the upper body training.
Bench and lat pull downs. And then you do bicep curls and bent over dumbbell rows. Lots of good exercises happening.

 

[Najona]

That's a nice looking salad that you made with roasted vegetables and grilled chicken.
Looks really good and the food looks fresh.

 

[Najona]

Nice job on the upper body training.
Bench and lat pull downs. And then you do bicep curls and bent over dumbbell rows. Lots of good exercises happening

Thanks

 

[Najona]

For sure, you have gotten leaners since you started this log.
You're burning calories like crazy. Keep up the good work sister.

Thanks

 

[Najona]

Work outs Look really good.
Lateral raises and goblet squats are on point.

Thanks

 

[Najona]

Maybe warm up for 5 minutes longer.
Don't want you to end up getting injured or pull a muscle.

Thanks, although I do warmup for between 7 to 15 minutes

 

[Najona]

Sister, you are a true champion. These workouts are on point.
Good job on the grilled Salad. You won't be beat it.

Thanks

 

[Najona]

Bicep curls and tricep dips. I like How you are hitting both side of the arms.

Thanks

 

[Najona]

12-11-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 173 lbs

2. Deadlifts
- 5 sets of 15 reps
- Weight: 277 lb

3. Leg Press
- 3 sets of 15 reps
- Weight: 140 lbs

4. Lunges
- 3 sets of 15 reps per leg
- Weight: 45 lbs each dumbbell

5. Leg Curls
- 3 sets of 15 reps
- Weight: 60 lbs

6. Calf Raises
- 3 sets of 15 reps
- 50 lbs dumbbells

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

Breakfast:
- Smoothie with mixed berries, spinach,
almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

 

[Najona]

12-13-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 45 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 70 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 40 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 40 lbs

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

Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed green beans and rice (1/2 cup cooked)

 

[Najona]

12-16-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 15 reps
- Weight: 147 lbs

2. Dumbbell Shoulder Press
- 3 sets of 15 reps
- Weight: 50 lbs each db

3. Lat Pulldowns
- 3 sets of 15 reps
- Weight: 80 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 15 reps
- Weight: 50 lbs each db

5. Bicep Curls
- 3 sets of 15 reps
- Weight: 50 lbs each db

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

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


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)

 

[Najona]

18-11-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 173 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 277 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 140 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 45 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 60 lbs

6. Calf Raises
- 3 sets of 20 reps
- 50 lbs dumbbells

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

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

 

[Najona]

12-20-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 50 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 50 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 75 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 45 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

 

[ceo]

Sister, the turkey wrap looks amazing.
I'm gonna make me one later today.

 

[ROIDDERS]

Great addition, adding avocado to your meals.

The fats really go a long way.

 

[chesty]

Work out. Looks amazing in your cardio is on point.
I like how you're taking the time to warm up? That's important.

 

[Ulter]

Leg curls and calf raises are the bread and butter of a great leg workout.

Really appreciate you posting that.

 

[e2]

Wow, the food looks incredible. The Greek yogurt with granola looks sensational.

 

[2Thick]

Grilled chicken and roasted sweet potatoes with asparagus.

That's a classic meal and very healthy.

 

[Vadim Fedorov]

Wow. Lentil soup is one of my favorites.
taste is Incredible and very healthy.

 

[wootoom]

I'm really liking the different foods. You're putting together.

grilled shrimp sounds really good especially on the barbecue.

 

[Najona]

Wow, the food looks incredible. The Greek yogurt with granola looks sensational.

Thank you. I'm definitely learning LoL

 

[Najona]

I'm really liking the different foods. You're putting together.

grilled shrimp sounds really good especially on the barbecue.

Thank you.

 

[Najona]

Wow. Lentil soup is one of my favorites.
taste is Incredible and very healthy.

You and me both

 

[Najona]

Grilled chicken and roasted sweet potatoes with asparagus.

That's a classic meal and very healthy.

Thank you

 

[Najona]

12-23-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 147 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 50 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 80 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 50 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 50 lbs each db

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

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]

Compliments of the Season

 

[Najona]

12-30-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 147 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 50 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 80 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 50 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 50 lbs each db

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

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)

 

[zedhed]

Very nice workout, you're looking extremely fit.

 

[caligirl85]

Sister. The food looks great. I like the celery and the peanut butter on top.

I've eaten that many times. It's a great snack.

 

[Shrine]

You are a motivation for sure.

And I love that protein. Shake looks really good.

 

[Zyglamail]

My ex used to make stir-fried tofu with vegetables, it was actually not bad at all.

 

[Arabian]

Breakfast, looks fantastic.

And I liked the lunch that you put together.

 

[BookerTNY]

The meals. Look amazing. Thank you for making me hungry on a weekend.

 

[sambee38]

I like your work out from the other day. Excellent job on pre-new years, getting in a solid training session.

 

[Austin316]

Very nice doing lateral, pull downs and bent over dumbbell rows.

And your tricep dips and bicep curls are perfect.

 

[Najona]

Very nice workout, you're looking extremely fit.

I appreciate it thanks

 

[Najona]

Very nice doing lateral, pull downs and bent over dumbbell rows.

And your tricep dips and bicep curls are perfect.

Thank you

 

[Najona]

I like your work out from the other day. Excellent job on pre-new years, getting in a solid training session.

Thank you

 

[Najona]

The meals. Look amazing. Thank you for making me hungry on a weekend.

Lol

 

[Najona]

Breakfast, looks fantastic.

And I liked the lunch that you put together.

Thank you

 

[Najona]

My ex used to make stir-fried tofu with vegetables, it was actually not bad at all.

Tofu is okay

 

[Najona]

You are a motivation for sure.

And I love that protein. Shake looks really good.

Thank you

 

[Najona]

Sister. The food looks great. I like the celery and the peanut butter on top.

I've eaten that many times. It's a great snack.

 

[Najona]

06-01-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 173 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 277 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 140 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 45 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 60 lbs

6. Calf Raises
- 3 sets of 20 reps
- 50 lbs dumbbells

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

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

 

[Jayne Scott]

06-01-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 173 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 277 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 140 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 45 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 60 lbs
View attachment 150074

6. Calf Raises
- 3 sets of 20 reps
- 50 lbs dumbbells

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

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

Great start to the year @Najona

 

[Najona]

08-01-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 50 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 50 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 75 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 45 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]

Great start to the year @Najona

 

[Najona]

01-10-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 147 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 50 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 80 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 50 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 50 lbs each db

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

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]

13-01-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 173 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 277 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 140 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 45 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 60 lbs

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)

 

[Najona]

15-01-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 50 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 50 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 75 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 45 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 45 lbs

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

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

 

[Najona]

01-17-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 147 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 50 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 80 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 50 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 50 lbs each db

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

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]

20-01-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 178 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 282 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 145 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 50 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 65 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]

22-01-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 55 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 55 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 80 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 50 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 50 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 50 lbs

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

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)

 

[Najona]

01-24-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets 15 reps
- Weight: 152 lbs

2. Dumbbell Shoulder Press
- 3 sets of 15 reps
- Weight: 55 lbs each db

3. Lat Pulldowns
- 3 sets of 15 reps
- Weight: 85 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 15 reps
- Weight: 55 lbs each db

5. Bicep Curls
- 3 sets of 15 reps
- Weight: 55 lbs each db

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

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

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

 

[Najona]

27-01-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 178 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 282 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 145 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 50 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 65 lbs

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]

29-01-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 15 reps
- Weight: 60 lbs

2. Dumbbell Bench Press
- 4 sets of 15 reps
- Weight: 60 lbs each dumbbell

3. Seated Row
- 4 sets of 15 reps
- Weight: 85 lbs

4. Dumbbell Deadlifts
- 4 sets of 15 reps
- Weight: 55 lbs each dumbbell

5. Lateral Raises
- 4 sets of 15 reps
- Weight: 55 lbs each dumbbell

6. Russian Twists
- 4 sets of 15 reps
- Weight: 55 lbs

Cool-Down (5-10 minutes)

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)