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Approved Log Najona's Log
- Thread starter Najona
- Start date
15-09-2025 – Push & Conditioning
Main Focus: Chest, shoulders, triceps, conditioning
1. Bench Press – 5×3 @ 50kg (80% of max double 60kg)
2. Clean & Push Press – 4×5 @ 35kg (explosive)
3. Overhead Press (Barbell) – 4×8 @ 25kg barbell
4. Incline Dumbbell Press – 3×10 @ 15kg dumbbells
5. Tricep Pulldowns – 3×12 @ 20kg
Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
Row: 30s sprint (target 120m)
Kettlebell Swing: 15 reps @ 16kg
Repeat × 8min
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)
Main Focus: Chest, shoulders, triceps, conditioning
1. Bench Press – 5×3 @ 50kg (80% of max double 60kg)
2. Clean & Push Press – 4×5 @ 35kg (explosive)
3. Overhead Press (Barbell) – 4×8 @ 25kg barbell
4. Incline Dumbbell Press – 3×10 @ 15kg dumbbells
5. Tricep Pulldowns – 3×12 @ 20kg
Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
Row: 30s sprint (target 120m)
Kettlebell Swing: 15 reps @ 16kg
Repeat × 8min
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)
17-09-2025– Lower Body & Glutes
1. Back Squat – 5×5 @ 65kg
2. Romanian Deadlift – 4×8 @ 60kg
3. Dumbbell Step-Ups – 3×12 each leg holding 12kg dumbbells
4. Hip Thrust / Glute Bridge – 4×10 @ 80kg
5. Walking Lunges – 3×20 steps (holding 10kg 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)
1. Back Squat – 5×5 @ 65kg
2. Romanian Deadlift – 4×8 @ 60kg
3. Dumbbell Step-Ups – 3×12 each leg holding 12kg dumbbells
4. Hip Thrust / Glute Bridge – 4×10 @ 80kg
5. Walking Lunges – 3×20 steps (holding 10kg 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)
19-09-2025– Pull & Conditioning
1. Weighted Pull-Ups – 4×5 (bodyweight)
2. Barbell Deadlift – 5×3 @ 100kg
3. Barbell Rows – 4×8 @ 40kg
4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells)
5. Face Pulls – 3×12 @ 15kg cable
Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 12kg kettlebell
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
1. Weighted Pull-Ups – 4×5 (bodyweight)
2. Barbell Deadlift – 5×3 @ 100kg
3. Barbell Rows – 4×8 @ 40kg
4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells)
5. Face Pulls – 3×12 @ 15kg cable
Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 12kg kettlebell
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
22-09-2025 – Push & Conditioning
Main Focus: Chest, shoulders, triceps, conditioning
1. Bench Press – 5×3 @ 50kg (80% of max double 60kg)
2. Clean & Push Press – 4×5 @ 35kg (explosive)
3. Overhead Press (Barbell) – 4×8 @ 25kg barbell
4. Incline Dumbbell Press – 3×10 @ 15kg dumbbells
5. Tricep Pulldowns – 3×12 @ 20kg
Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
Row: 30s sprint (target 120m)
Kettlebell Swing: 15 reps @ 16kg
Repeat × 8min
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Kettlebell Swing: 15 reps @ 16kg
Repeat × 8min
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)
Main Focus: Chest, shoulders, triceps, conditioning
1. Bench Press – 5×3 @ 50kg (80% of max double 60kg)
2. Clean & Push Press – 4×5 @ 35kg (explosive)
3. Overhead Press (Barbell) – 4×8 @ 25kg barbell
4. Incline Dumbbell Press – 3×10 @ 15kg dumbbells
5. Tricep Pulldowns – 3×12 @ 20kg
Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
Row: 30s sprint (target 120m)
Kettlebell Swing: 15 reps @ 16kg
Repeat × 8min
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Kettlebell Swing: 15 reps @ 16kg
Repeat × 8min
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)
pumped our sis
@Najona A very nice job doing those pull-ups. You don't see too many people able to do any pull-ups at all. And you're hitting them.
sister ou looking good. still no red meat though. what the deal? @Najona
@Najona diet and workout are on point!!
Great work on the bench press
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