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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.
Approved Log Najona's Log
- Thread starter Najona
- Start date
@Najona strong training for sure. you look like a champion] You're pushing some big reps[/USER]
sister you are killing this. the food look good. also the training impressive @Najona
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.
U killed this workout
Thank you
Trying tooU killed this workout
Thank you
Thank you
"No red meat" at least for now
Thank you
24-09-2025– 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)
sister my wife needs it
@Najona Great lifts.....solid update.........
Thanks
26-09-2025– 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
29-09-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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)
01-10-2025– 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)
03-10-2025– 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
06-10-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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)
08-10-2025– 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)
10-10-2025– 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
13-10-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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)
15-10-2025– 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 u squat big sister
Thanks
17-10-2025– 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
Nice work on squats
@Najona nice job on this workout. It's good to see a nice squat being performed. Looks like you got some good size building on your legs.
Sister, are you looking like a champion on this? Those lunges are no joke. They always kick my ass when I do them, especially after a day at work. @Najona
walking lunges and hip thrusts are amazing. @Najona i also love to see the hard work you are doing with the cool downs. those are smart to prevent injury
I never really got into the whole tofu thing. I used to date a woman who was a vegan and she'd eat a lot of it. Do you happen to like it? @Najona
@Najona shifting some serious weight right here!
Thanks
Thanks
Trying to
I don't have any issues with tofu. It's quite good.
20-10-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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 nice updates....keep progressing........
Thank youGoing strong @Najona
Will do, thank you
22-10-2025– 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)
24-10-2025– 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
27-10-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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)
29-10-2025– 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)
31-10-2025– 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
03-11-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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)
05-11-2025– 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)
07-11-2025– 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
10-11-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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)
12-11-2025– 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)
good lift sis
Pic looks like it's not listed - a kind of dip?
@Najona always good on the training. those walking lunges are definitely no joke. I'm glad that you are kicking ass.
Ex-wife who used to cook up that stir fried tofu. @Najona She was a vegan so she liked to put that together. I'm not a big fan of the tofu though.
Although I don't necessarily agree with females doing this type of training, I gotta respect it. You got some good job on that deadlift 60 kg is not bad, especially on a romanian's. @Najona
@Najona Sister. Very nice on those bridges. Great way to use your body weight to give you a nice workout. Also step ups sound really good.
nice one on this! I like the walking lunges. Those really fire up the legs. You can get some sick pumps. @Najona
@Najona putting in solid work!
Yes, I mistakenly posted it.
Thanks
True.
I love tofu tbh
Thanks @stevesmi
Thanks
14-11-2025– 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
A++
i might have to try it againI love tofu tbh
true dat!True.
@Najona Awesome work so far....keep going.....
Thanks
17-11-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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)
19-11-2025– 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 update @Najona
Thanks
21-11-2025– 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
24-11-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and 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)
26-11-2025– 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)
28-11-2025– 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
01-12-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and Kettlebell Swing: 15 reps @ 16kg
Repeat × 8min
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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
7. Row: 30s sprint (target 120m) and Kettlebell Swing: 15 reps @ 16kg
Repeat × 8min
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)
Go gal
03-12-2025– Lower Body & Glutes
1. Back Squat – 5×5 @ 65kg
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:
- 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. 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:
- 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)
05-12-2025– 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
Great form on your kettlebell workout @Najona
I appreciate it @Jayne Scott
08-12-2025 – 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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
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
6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings
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)
10-12-2025– Lower Body & Glutes
1. Back Squat – 5×5 @ 65kg
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
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. 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
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)
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