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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Approved Log Najona's Log

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
IMG-20240702-WA0003.webp

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
 
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
 
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 💪
 
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