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Approved Log Najona's Log

06-12-2024/Lower Body

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

1. Squats
- 2 sets of 5 reps
- Weight: 170 lbs
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2. Deadlifts
- 2 sets of 3 reps
- Weight: 220 lbs

3. Leg Press
- 3 sets of 12 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 12 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 15 reps
- with 10 lbs dumbbells

Cool-Down (10 minutes)
- Stretching, focusing on the lower 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)

Loaded my oatmeal breakfast with bananas, almonds, honey, milk, flax and chia seeds.
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06-14-2024/Full Body

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

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 8 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup)

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

Down to a bunch of almonds, a few hazelnuts, a couple walnuts, a pecan, and three evil Brazil nuts 😊
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06-14-2024/Full Body

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

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 8 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup)

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

Down to a bunch of almonds, a few hazelnuts, a couple walnuts, a pecan, and three evil Brazil nuts 😊
View attachment 144507
View attachment 144508
@Najona Diet looks amazing.........
 
06-14-2024/Full Body

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

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 8 lbs each dumbbell

6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup)

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus

Down to a bunch of almonds, a few hazelnuts, a couple walnuts, a pecan, and three evil Brazil nuts 😊
View attachment 144507
View attachment 144508
Great job @Najona πŸ‘
 
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