Approved Log Najona's Log

[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)