Approved Log Najona's Log

[Najona]

huge dead sis!

 

[SteveMobsterG]

27-08-2025– 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

View attachment 158873

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)

I'd have you take a closer foot stance on RDLs

 

[ceo]

27-08-2025– 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

View attachment 158873

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 sister you always on point. your diet looks sweet! i want to see more workout pics you doing great !

 

[ROIDDERS]

27-08-2025– 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

View attachment 158873

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 wow solid work. i love the lunch idea. nothing better then a nice wrap !

 

[BodyMonster34]

27-08-2025– 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

View attachment 158873

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 sister you so impressive! i love yo deadlifts. putting up some big weights wow

 

[2Thick]

27-08-2025– 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

View attachment 158873

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)

nice job on this line up of food @Najona It's always impressive to see a woman doing that kind of way and on the deadlifts. Just don't cheat all the time with those straps.

 

[Ulter]

27-08-2025– 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

View attachment 158873

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 Although, I don't agree with women training like this. I respect and I accept it. So, I give you a lot of credit.