Approved Log Najona's Log

[2Thick]

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
View attachment 159950

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)

i love the food you are doing @Najona It looks super clean. That's why we like your updates. You show how it's done.

 

[Ulter]

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
View attachment 159950

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)

@Najona strong training for sure. you look like a champion] You're pushing some big reps[/USER]

 

[ceo]

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
View attachment 159950

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)

sister you are killing this. the food look good. also the training impressive @Najona

 

[ROIDDERS]

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
View attachment 159950

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)

breakfast, lunch and dinner are all good. @Najona Proper nutrition gives a very proper body. You've got good energy to do all that cardio and training.