Approved Log Najona's Log

[Najona]

Food sounds good but get some more protein into the earlier meals. Throw some eggs in there.

Thanks, will do

 

[Najona]

How do you figure that. Most bars are 44-45lbs on their own and you have that and what looks like at least 70lbs added (2 x 35 plates)

It's actually 2x60kg (132 lb) at my current 56 kg (123 lb) bodyweight, must have mixed up the write up, thanks for pointing it out

 

[Najona]

very nice log you are getting more and more impressive

Thanks

 

[Najona]

love to see these types of logs. it shows people different ideas for workouts

Thanks

 

[Najona]

training pictures are huge they are motivating for all

Thanks

 

[Najona]

great job I love to see people posting up their picks

Thanks

 

[Najona]

work out is on point you are a beast

Thanks

 

[Najona]

Pictures attached to workouts very helpful

Thanks

 

[Najona]

keep up the good work you're doing fantastic

Thanks

 

[Najona]

great job on this things for posting the training pictures they helped greatly

Thanks

 

[Najona]

very proud of your progress you get an A+ from me

Thanks

 

[Najona]

06-12-2024/Lower Body

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

1. Squats
- 2 sets of 5 reps
- Weight: 170 lbs

2. Deadlifts
- 2 sets of 3 reps
- Weight: 220 lbs

3. Leg Press
- 3 sets of 12 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 12 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 15 reps
- with 10 lbs dumbbells

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

Loaded my oatmeal breakfast with bananas, almonds, honey, milk, flax and chia seeds.

 

[ballin2504]

Keep pushing

 

[25homes]

Nice work

 

[Najona]

Keep pushing

Will do, thanks

 

[Najona]

Nice work

Thanks

 

[Najona]

06-14-2024/Full Body

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

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 8 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 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

Down to a bunch of almonds, a few hazelnuts, a couple walnuts, a pecan, and three evil Brazil nuts

 

[Tiger Salman Khan]

06-14-2024/Full Body

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

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 8 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 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

Down to a bunch of almonds, a few hazelnuts, a couple walnuts, a pecan, and three evil Brazil nuts
View attachment 144507
View attachment 144508

@Najona Diet looks amazing.........

 

[Jayne Scott]

06-14-2024/Full Body

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

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 8 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 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

Down to a bunch of almonds, a few hazelnuts, a couple walnuts, a pecan, and three evil Brazil nuts
View attachment 144507
View attachment 144508

Great job @Najona

 

[Najona]

Great job @Najona

Thank you

 

[Najona]

06-17-2024/Upper Body

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

1. Bench Press
- 3 sets of 10 reps
- Weight: 123 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 10 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper 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 a side of mixed green salad

Snack:
- Bell pepper slices with guacamole (2 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

Having delicious mung bean and lentil soup with veggies and potatoes for lunch

 

[the_alcatraz]

06-17-2024/Upper Body

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

1. Bench Press
- 3 sets of 10 reps
- Weight: 123 lbs
View attachment 144634
View attachment 144635
View attachment 144636

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 10 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper 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 a side of mixed green salad

Snack:
- Bell pepper slices with guacamole (2 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

Having delicious mung bean and lentil soup with veggies and potatoes for lunch
View attachment 144633

@Najona you killing it sister STRONG

 

[Najona]

@Najona you killing it sister STRONG

 

[Najona]

06-19-2024/Lower Body

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

Workout

1. Squats
- 5 sets of 5 reps
- Weight: 170 lbs

2. Deadlifts
- 3 sets of 10 reps
- Weight: 55 lbs

3. Leg Press
- 3 sets of 12 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 12 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 15 reps
- with 10 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower 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:
- Citrus baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)

 

[Najona]

06-21-2024/Full Body

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

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 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

 

[Najona]

06-24-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight or assisted

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

06-26-2924/Lower Body

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

Workout

1. Squats
- 3 sets of 12 reps
- Weight: 65 lbs

2. Deadlifts
- 5 sets of 5 reps
- Weight: 257 lbs

3. Leg Press
- 3 sets of 12 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 50 lbs

6. Calf Raises
- 3 sets of 15 reps
- Bodyweight or with 15 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower 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 broccoli and brown rice (1/2 cup cooked)

 

[Najona]

06-28-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 15 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)

 

[MUSTANG_18]

06-28-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs
View attachment 145227View attachment 145228
2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 15 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
View attachment 145226
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 super meals clean and your training UP top

 

[stevesmi]

that's the way to get those hamstrings nice and sore

 

[JasonPriest]

very nice work once again

 

[BodyMonster34]

sister you should train with my daughter she's a beast like you

 

[Quadsweep]

very impressive work keep it up

 

[Austin316]

I'm very pleased with your progress you are the best

 

[sambee38]

we need to see more logs like yours very good job

 

[BookerTNY]

thanks for putting up these pictures we love to see this

 

[Arabian]

great diet and great workouts that's what it's all about

 

[SteveMobsterG]

Food sounds great

 

[zedhed]

You are doing great thanks for these updates

 

[caligirl85]

you are an inspiration keep it up

 

[Shrine]

I'm proud to see that you're doing so well

 

[Zyglamail]

excellent pictures we really appreciate you doing this

 

[25homes]

Good job

 

[ballin2504]

Awesome workouts.

 

[Najona]

@Najona super meals clean and your training UP top

Thanks

 

[Najona]

Awesome workouts.

Thanks

 

[Najona]

Good job

Thanks

 

[Najona]

that's the way to get those hamstrings nice and sore

 

[Najona]

Food sounds great

 

[Najona]

you are an inspiration keep it up

Thank you

 

[Najona]

You are doing great thanks for these updates

I'm encouraged by your support, thanks

 

[Najona]

great diet and great workouts that's what it's all about

Thanks

 

[Najona]

thanks for putting up these pictures we love to see this

You guys encourage me to keep pushing

 

[Najona]

we need to see more logs like yours very good job

Thanks

 

[Najona]

very nice work once again

Thanks

 

[Najona]

I'm very pleased with your progress you are the best

Thanks

 

[Najona]

very impressive work keep it up

Will do thanks

 

[Najona]

sister you should train with my daughter she's a beast like you

That's nice to hear, send my regards

 

[Najona]

I'm proud to see that you're doing so well

Thanks

 

[Najona]

excellent pictures we really appreciate you doing this

Thanks

 

[Najona]

07-01-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper 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) blueberries, strawberries and crushed assorted nuts

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

 

[MUSTANG_18]

07-01-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell
View attachment 145356View attachment 145357
5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper 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) blueberries, strawberries and crushed assorted nuts
View attachment 145355
Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

@Najona very lean tight legs there

 

[Tiger Salman Khan]

07-01-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell
View attachment 145356View attachment 145357
5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper 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) blueberries, strawberries and crushed assorted nuts
View attachment 145355
Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

@Najone Amazing updates....good going......

 

[Najona]

@Najona very lean tight legs there

LoL thanks

 

[Najona]

@Najone Amazing updates....good going......

Thanks

 

[Najona]

07-03-2024/Lower Body

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

1. Squats
- 3 sets of 12 reps
- Weight: 55 lbs

2. Deadlifts
- 3 sets of 10 reps
- Weight: 55 lbs

3. Leg Press
- 3 sets of 12 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 12 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 40 lbs

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

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 a side of mixed green salad

Snack:
- Bell pepper slices with guacamole (2 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

 

[the_alcatraz]

07-03-2024/Lower Body

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

1. Squats
- 3 sets of 12 reps
- Weight: 55 lbs

2. Deadlifts
- 3 sets of 10 reps
- Weight: 55 lbs
View attachment 145421View attachment 145422View attachment 145423View attachment 145424
3. Leg Press
- 3 sets of 12 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 12 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 40 lbs

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

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 a side of mixed green salad
View attachment 145420
Snack:
- Bell pepper slices with guacamole (2 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans

@Najona WOW big deadlift you strong

 

[Najona]

@Najona WOW big deadlift you strong

Thanks

 

[Najona]

07-05-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 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]

07-08-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 3 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

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

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

Snack:
- Handful of mixed berries, banana, orange

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

 

[Jayne Scott]

07-08-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 3 reps
- Weight: 122 lbs
View attachment 145566View attachment 145567
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

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

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

Snack:
- Handful of mixed berries, banana, orange
View attachment 145570
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

Great update

 

[MUSTANG_18]

07-08-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 3 reps
- Weight: 122 lbs
View attachment 145566View attachment 145567
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

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

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

Snack:
- Handful of mixed berries, banana, orange
View attachment 145570
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

strong sister on EF

 

[stevesmi]

heck of a job on the food looks fantastic too

 

[SteveMobsterG]

I can't get my feet back like that

 

[Quadsweep]

very nice work once again

 

[BodyMonster34]

sister you remind me of my daughter she has your physique

 

[JasonPriest]

najona is an amazing athlete!

 

[wootoom]

thank you for posting these pictures it's a great help to many

 

[Vadim Fedorov]

you're showing how these lifts are done that's much appreciated

 

[2Thick]

this is the goat female log on here

 

[e2]

keep up the good work you're such an inspiration to not just the females but also the males on here

 

[MasonicBodybuilder]

Great job with the training session. Thanks for posting up the pics too. Food looks amazing.

 

[Noah Wixx]

I can't get my feet back like that

Looks like we need to get you doing some yoga

 

[Najona]

Great update

 

[Najona]

strong sister on EF

 

[Najona]

Looks like we need to get you doing some yoga

You're on!

 

[Najona]

this is the goat female log on here

 

[Najona]

you're showing how these lifts are done that's much appreciated

 

[Najona]

thank you for posting these pictures it's a great help to many

 

[Najona]

najona is an amazing athlete!

 

[Najona]

sister you remind me of my daughter she has your physique

 

[Najona]

very nice work once again

 

[Najona]

I can't get my feet back like that

LoL years of calisthenics

 

[Najona]

heck of a job on the food looks fantastic too

 

[Najona]

keep up the good work you're such an inspiration to not just the females but also the males on here

 

[Najona]

Great job with the training session. Thanks for posting up the pics too. Food looks amazing.

 

[Najona]

07-10-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 55 lbs

2. Deadlifts
- 3 sets of 10 reps
- Weight: 55 lbs

3. Leg Press
- 3 sets of 12 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 12 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 40 lbs

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

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 shredded chicke, cheese, 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)

 

[the_alcatraz]

07-08-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 3 reps
- Weight: 122 lbs
View attachment 145566View attachment 145567
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

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

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

Snack:
- Handful of mixed berries, banana, orange
View attachment 145570
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

big bench , really nicely done sister

 

[ballin2504]

Way to push it

 

[stevesmi]

very nice updates you look fantastic