Approved Log Najona's Log

[25homes]

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)

That's some serious weight right there

 

[Tiger Salman Khan]

01-09-2025 – 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)

@Najona Legit updates man....keep it up.......