Approved Log Najona's Log

[Noah Wixx]

30-04-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 85 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 85 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 110 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 80 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 80 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 80 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)
View attachment 153023
Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)

If you put raisins on that celery with the peanut butter we call that ants on a log