Please Scroll Down to See Forums Below 
@Najona Great work so far bro.......
Approved Log Najona's Log
- Thread starter Najona
- Start date
Nice update
@Najona some good looking meals there. Nice work!
Thanks
I'll try to up my workout
Thanks
Thanks
Thanks
Thanks
21-07-2024/Lower Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 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)
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 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)
sister you need to teach my wife. she like 430lbsThanks
23-07-2024/Full Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 4 sets of 20 reps
- Weight: 90 lbs
2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 90 lbs dumbbell
3. Seated Row
- 4 sets of 20 reps
- Weight: 115 lbs
4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
5. Lateral Raises
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
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)
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 4 sets of 20 reps
- Weight: 90 lbs
2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 90 lbs dumbbell
3. Seated Row
- 4 sets of 20 reps
- Weight: 115 lbs
4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
5. Lateral Raises
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
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)
sister why that funny? my wife fat. she need slim fast
Why haven't you helped her?
25-07-2024/Upper Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Bench Press
- 3 sets 25 reps
- Weight: 172 lbs
2. Dumbbell Shoulder Press
- 3 sets of 25 reps
- Weight: 75 lbs each db
3. Lat Pulldowns
- 3 sets of 25 reps
- Weight: 105 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 25 reps
- Weight: 75 lbs each db
5. Bicep Curls
- 3 sets of 25 reps
- Weight: 75 lbs each db
6. Russian Twists
- 4 sets of 25 reps
- Weight: 80 lbs
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
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Bench Press
- 3 sets 25 reps
- Weight: 172 lbs
2. Dumbbell Shoulder Press
- 3 sets of 25 reps
- Weight: 75 lbs each db
3. Lat Pulldowns
- 3 sets of 25 reps
- Weight: 105 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 25 reps
- Weight: 75 lbs each db
5. Bicep Curls
- 3 sets of 25 reps
- Weight: 75 lbs each db
6. Russian Twists
- 4 sets of 25 reps
- Weight: 80 lbs
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
sister she need a female touchWhy haven't you helped her?
I hear you
28-07-2024/Lower Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 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)
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 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)
30-07-2024/Full Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 4 sets of 20 reps
- Weight: 90 lbs
2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 90 lbs dumbbell
3. Seated Row
- 4 sets of 20 reps
- Weight: 115 lbs
4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
5. Lateral Raises
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
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)
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 4 sets of 20 reps
- Weight: 90 lbs
2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 90 lbs dumbbell
3. Seated Row
- 4 sets of 20 reps
- Weight: 115 lbs
4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
5. Lateral Raises
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
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)
01-08-2024/Upper Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Bench Press
- 3 sets 25 reps
- Weight: 172 lbs
2. Dumbbell Shoulder Press
- 3 sets of 25 reps
- Weight: 75 lbs each db
3. Lat Pulldowns
- 3 sets of 25 reps
- Weight: 105 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 25 reps
- Weight: 75 lbs each db
5. Bicep Curls
- 3 sets of 25 reps
- Weight: 75 lbs each db
6. Russian Twists
- 4 sets of 25 reps
- Weight: 80 lbs
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
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Bench Press
- 3 sets 25 reps
- Weight: 172 lbs
2. Dumbbell Shoulder Press
- 3 sets of 25 reps
- Weight: 75 lbs each db
3. Lat Pulldowns
- 3 sets of 25 reps
- Weight: 105 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 25 reps
- Weight: 75 lbs each db
5. Bicep Curls
- 3 sets of 25 reps
- Weight: 75 lbs each db
6. Russian Twists
- 4 sets of 25 reps
- Weight: 80 lbs
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
04-08-2024/Lower Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 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)
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 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)
06-08-2024/Full Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 4 sets of 20 reps
- Weight: 90 lbs
2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 90 lbs dumbbell
3. Seated Row
- 4 sets of 20 reps
- Weight: 115 lbs
4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
5. Lateral Raises
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
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)
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 4 sets of 20 reps
- Weight: 90 lbs
2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 90 lbs dumbbell
3. Seated Row
- 4 sets of 20 reps
- Weight: 115 lbs
4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
5. Lateral Raises
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
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)
08-08-2024/Upper Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Bench Press
- 3 sets 25 reps
- Weight: 172 lbs
2. Dumbbell Shoulder Press
- 3 sets of 25 reps
- Weight: 75 lbs each db
3. Lat Pulldowns
- 3 sets of 25 reps
- Weight: 105 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 25 reps
- Weight: 75 lbs each db
5. Bicep Curls
- 3 sets of 25 reps
- Weight: 75 lbs each db
6. Russian Twists
- 4 sets of 25 reps
- Weight: 80 lbs
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
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Bench Press
- 3 sets 25 reps
- Weight: 172 lbs
2. Dumbbell Shoulder Press
- 3 sets of 25 reps
- Weight: 75 lbs each db
3. Lat Pulldowns
- 3 sets of 25 reps
- Weight: 105 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 25 reps
- Weight: 75 lbs each db
5. Bicep Curls
- 3 sets of 25 reps
- Weight: 75 lbs each db
6. Russian Twists
- 4 sets of 25 reps
- Weight: 80 lbs
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
11-08-2024/Lower Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 lbs
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)
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 lbs
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)
Great job @Najona
Thanks
13-06-08-2024/Full Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 4 sets of 20 reps
- Weight: 90 lbs
2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 90 lbs dumbbell
3. Seated Row
- 4 sets of 20 reps
- Weight: 115 lbs
4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
5. Lateral Raises
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
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)
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 4 sets of 20 reps
- Weight: 90 lbs
2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 90 lbs dumbbell
3. Seated Row
- 4 sets of 20 reps
- Weight: 115 lbs
4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
5. Lateral Raises
- 4 sets of 20 reps
- Weight: 85 lbs dumbbell
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)
15-08-2025: Pull & Conditioning
Weighted Pull-Ups – 4×5
Barbell Deadlift – 5×3 @ 85–90% 1RM
Barbell Rows – 4×8
Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side
Face Pulls – 3×12–15
Finisher:
Kettlebell Mini Workout – 10 min, 40s work / 30s rest × 3 rounds
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
Weighted Pull-Ups – 4×5
Barbell Deadlift – 5×3 @ 85–90% 1RM
Barbell Rows – 4×8
Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side
Face Pulls – 3×12–15
Finisher:
Kettlebell Mini Workout – 10 min, 40s work / 30s rest × 3 rounds
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
Day 2 – Push & Conditioning
Bench Press – 5×3
Clean & Push Press – 4×5
Overhead Press – 4×8
Incline Dumbbell Press – 3×10
Tricep Pulldowns – 3×12
Finisher:
Rowing Machine (30s sprint) + Kettlebell Swings (15 reps) – repeat for 8 min
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)
Bench Press – 5×3
Clean & Push Press – 4×5
Overhead Press – 4×8
Incline Dumbbell Press – 3×10
Tricep Pulldowns – 3×12
Finisher:
Rowing Machine (30s sprint) + Kettlebell Swings (15 reps) – repeat for 8 min
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)
Day 3 – 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)
22-08-2025– Pull & Conditioning
1. Weighted Pull-Ups – 4×5 (bodyweight + 5kg plate)
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 + 5kg plate)
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
Impressive workouts @Najona
Thank you
Day 2 – 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)
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
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)
huge dead sis!
@Najona i'm liking the workout. that is some big weights on the deadlifts! and it looks like you are having a blast doing it
29-08-2025– Pull & Conditioning
1. Weighted Pull-Ups – 4×5 (bodyweight + 5kg plate)
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 + 5kg plate)
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
Sweating bullets
but thanks
I'd have you take a closer foot stance on RDLs
@Najona sister you always on point. your diet looks sweet! i want to see more workout pics you doing great !
@Najona wow solid work. i love the lunch idea. nothing better then a nice wrap !
@Najona sister you so impressive! i love yo deadlifts. putting up some big weights wow
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.
@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.
@Najona awesome workout right here! Shifting some serious weight!
Very nice session and meals
@Najona now that’s how you deadlift sis!!! Killer work on this!
Oh okay, thanks
Thanks
ThanksVery nice session and meals
Thanks
Thanks
Thanks
Thanks
Thanks
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)
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)
That's some serious weight right there
@Najona Legit updates man....keep it up.......
03-09-2025– 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)
This is a great workout @Najona
This is a great workout @Najona
Thanks
05-09-2025– 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
08-09-2025 – 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)
10-09-2025– 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)
damn you can lift sister
Good, solid and brief workout
@Najona great job on this training. you are getting that deadlift strong! nice wide stance too
@Najona sister you pushing it nice. walking lunges good for glutes. you not eating any red meat?
@Najona great work on this. the snacks are on point. tofu is amazing as well
@Najona much respect on this. how do you like this tofu stuff? my son in law is into that sort of thing
@Najona nice one once again! a full workout. and a full lineup of good eats as well!
@Najona sister you a true champion. love this training. the lunges look terrific.
Thanks
Thanks
I like tofu. It's quite good.
Thanks
I'm more of a white meat fan, but I don't mind a bit of a beef from time to time
Thanks
12-09-2025– 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
@Najona putting in some serious work!
yeah i don't like it
@Najona Keep killing it man....awesome updates........
sister i like my meat red, just like my womenI'm more of a white meat fan, but I don't mind a bit of a beef from time to time
Thanks
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
Similar threads
