Approved Log Najona's Log

[Najona]

01-31-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 152 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 55 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 85 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 55 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 55 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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)

 

[ceo]

Sister, you are a machine nobody gets in your way.

 

[ROIDDERS]

I'm liking the different exercises you're doing.

Bicep curls and tricep dips. You hit in both sides.

 

[chesty]

Good job on the lunch. Be careful though on those wraps. Sometimes you can have a soy allergy.

 

[Ulter]

I like the different ways you utilize, avocado.

 

[e2]

Looking good. The pineapple chunks are smart choice.

Helps with digestion.

 

[2Thick]

You're my favorite female logger for sure.

Excellent workouts. Keep it up.

 

[Vadim Fedorov]

Thanks for taking the time to post the pictures. You look, fantastic.

 

[wootoom]

Bent over dumbbell rows and dumbbell shoulder Press look amazing.

You keep getting stronger and stronger.

 

[Najona]

Sister, you are a machine nobody gets in your way.

 

[Najona]

Bent over dumbbell rows and dumbbell shoulder Press look amazing.

You keep getting stronger and stronger.

Thank you

 

[Najona]

Thanks for taking the time to post the pictures. You look, fantastic.

Thank you

 

[Najona]

You're my favorite female logger for sure.

Excellent workouts. Keep it up.

Thank you

 

[Najona]

Looking good. The pineapple chunks are smart choice.

Helps with digestion.

Yes, they really do help, thanks

 

[Najona]

I'm liking the different exercises you're doing.

Bicep curls and tricep dips. You hit in both sides.

Thanks

 

[Najona]

I like the different ways you utilize, avocado.

Thanks

 

[Najona]

Good job on the lunch. Be careful though on those wraps. Sometimes you can have a soy allergy.

Thank you for your advice

 

[Najona]

03-02-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 178 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 282 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 145 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 50 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 65 lbs

Cool-Down (5-10 minutes)

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

 

[Najona]

05-02-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 15 reps
- Weight: 60 lbs

2. Dumbbell Bench Press
- 4 sets of 15 reps
- Weight: 60 lbs each dumbbell

3. Seated Row
- 4 sets of 15 reps
- Weight: 85 lbs

4. Dumbbell Deadlifts
- 4 sets of 15 reps
- Weight: 55 lbs each dumbbell

5. Lateral Raises
- 4 sets of 15 reps
- Weight: 55 lbs each dumbbell

6. Russian Twists
- 4 sets of 15 reps
- Weight: 55 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

 

[Najona]

02-07-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 152 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 55 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 85 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 55 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 55 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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]

10-02-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 178 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 282 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 145 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 50 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 65 lbs

Cool-Down (5-10 minutes)

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)

 

[Najona]

12-02-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 60 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 60 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 85 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 55 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 55 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 55 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

 

[Najona]

14-07-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 157 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 60 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 90 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 60 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 60 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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]

17-02-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 183 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 287 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 150 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 55 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 70 lbs

Cool-Down (5-10 minutes)

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]

19-02-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 60 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 60 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 85 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 55 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 55 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 55 lbs

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)

 

[Najona]

21-02-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 157 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 60 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 90 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 60 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 60 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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

 

[Najona]

24-02-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 183 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 287 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 150 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 55 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 70 lbs

Cool-Down (5-10 minutes)

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

 

[ceo]

sister is looking fantastic in shape, like a true champion.

 

[Austin316]

Yes, the workouts look fantastic.

Your leg day is absolutely solid.

 

[sambee38]

Good job, hitting both the front and back part of your legs. A lot of people neglect those

 

[BookerTNY]

Your upper body days are no joke. I like how you hit the major muscle and then go for the smaller ones.

 

[Arabian]

The isolation lifting is on point.

You're really working those hard to hit muscles.

 

[Zyglamail]

Hope you had a wonderful Valentine's. Your workouts are paying off.

 

[Shrine]

You seem to be getting stronger and more condition at the same time. Good job.

 

[caligirl85]

Very nice smoothie. You put together.

Very healthy and very Nice protein.

 

[zedhed]

Good job, getting your vegetables and your diet. I really wish my wife got that.

 

[Najona]

26-02-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 65 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 65 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 90 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 60 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 60 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 60 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)

 

[Najona]

Good job, getting your vegetables and your diet. I really wish my wife got that.

 

[Najona]

Very nice smoothie. You put together.

Very healthy and very Nice protein.

Thanks

 

[Najona]

sister is looking fantastic in shape, like a true champion.

Thanks

 

[Najona]

Good job, hitting both the front and back part of your legs. A lot of people neglect those

True, thanks

 

[Najona]

Yes, the workouts look fantastic.

Your leg day is absolutely solid.

Thanks

 

[Najona]

Your upper body days are no joke. I like how you hit the major muscle and then go for the smaller ones.

Thanks

 

[Najona]

You seem to be getting stronger and more condition at the same time. Good job.

Thanks

 

[Najona]

Hope you had a wonderful Valentine's. Your workouts are paying off.

I did LoL thanks

 

[Najona]

The isolation lifting is on point.

You're really working those hard to hit muscles.

Thanks

 

[Najona]

28-02-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 162 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 65 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 95 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 65 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 65 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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)

 

[ceo]

sister, you are a true champion. I love this training.

 

[ROIDDERS]

Thank you for keeping so many women out there motivated.

You are a true champion.

 

[chesty]

Beautiful job on this update. The training session was on point.

 

[Ulter]

You're getting some damn good workout sessions.

The light cardio is smart too, very low impact.

 

[e2]

I liked the dinner stir-fried tofu and mixed vegetables. Not bad at all.

 

[2Thick]

One of the things that's good about this long is your different foods you're putting together

They sound really good. I like the turkey wrap.

 

[Vadim Fedorov]

Amazing job on this. I like the bicep curls Fall by the tricep dips. Nice balance.

 

[wootoom]

Wow. Nice job on the training. Going into the weekend.

You're hitting it really hard.

 

[Najona]

03-03-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 183 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 287 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 150 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 55 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 70 lbs

Cool-Down (5-10 minutes)

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

 

[Najona]

Beautiful job on this update. The training session was on point.

Thank you

 

[Najona]

Wow. Nice job on the training. Going into the weekend.

You're hitting it really hard.

 

[Najona]

Thank you for keeping so many women out there motivated.

You are a true champion.

 

[Najona]

You're getting some damn good workout sessions.

The light cardio is smart too, very low impact.

 

[Najona]

Amazing job on this. I like the bicep curls Fall by the tricep dips. Nice balance.

Thanks

 

[Najona]

One of the things that's good about this long is your different foods you're putting together

They sound really good. I like the turkey wrap.

The turkey wrap is quite good

 

[Najona]

I liked the dinner stir-fried tofu and mixed vegetables. Not bad at all.

Thanks

 

[Najona]

05-03-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 70 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 70 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 95 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 65 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 65 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 65 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

 

[Najona]

07-03-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 162 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 65 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 95 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 65 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 65 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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]

10-03-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 188 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 292 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 155 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 60 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 75 lbs

Cool-Down (5-10 minutes)

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)

 

[Najona]

12-03-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 70 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 70 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 95 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 65 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 65 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 65 lbs

Cool-Down (5-10 minutes)

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

 

[Najona]

14-03-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 167 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 70 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 100 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 70 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 70 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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

 

[ceo]

sister you are looking good. Thanks for taking the time to update us.

 

[Zyglamail]

not bad on the snack. orange and nuts.

good nutrition in those

 

[Shrine]

Nice workout. You put together. Looking really solid.

 

[caligirl85]

That little bit of cardio goes a long way at improving yourself,

keep it going.

 

[zedhed]

Any chance of some picture updates on yourself. ??

We want to see what kind of progress you've gotten.

 

[Austin316]

Very nice meal pictures.

I like the different protein in the vegetables, you're eating.

 

[sambee38]

I'm gonna have to cook up that meal. The shrimp looks really good.

 

[BookerTNY]

Thanks for taking the time to post this up for us.

Breakfast looks good scrambled eggs, and spinach awesome!

 

[Arabian]

lat pulldowns and bent over dumbbell rows A+

 

[Najona]

sister you are looking good. Thanks for taking the time to update us.

 

[Najona]

lat pulldowns and bent over dumbbell rows A+

Thanks

 

[Najona]

Thanks for taking the time to post this up for us.

Breakfast looks good scrambled eggs, and spinach awesome!

 

[Najona]

not bad on the snack. orange and nuts.

good nutrition in those

Thanks

 

[Najona]

Thanks for taking the time to post this up for us.

Breakfast looks good scrambled eggs, and spinach awesome!

 

[Najona]

I'm gonna have to cook up that meal. The shrimp looks really good.

It tastes even better

 

[Najona]

Very nice meal pictures.

I like the different protein in the vegetables, you're eating.

 

[Najona]

Nice workout. You put together. Looking really solid.

Thanks

 

[Najona]

That little bit of cardio goes a long way at improving yourself,

keep it going.

Thanks

 

[Najona]

Any chance of some picture updates on yourself. ??

We want to see what kind of progress you've gotten.

I'll post soon, no problem

 

[Najona]

17-03-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 188 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 292 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 155 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 60 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 75 lbs

Cool-Down (5-10 minutes)

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]

19-03-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 75 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 75 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 100 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 70 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 70 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 70 lbs

Cool-Down (5-10 minutes)

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)

 

[Najona]

21-03-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 167 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 70 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 100 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 70 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 70 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

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

 

[Najona]

24-03-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 188 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 292 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 155 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 60 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 75 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

 

[Najona]

26-03-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 75 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 75 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 100 lbs

4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 70 lbs each dumbbell

5. Lateral Raises
- 4 sets of 20 reps
- Weight: 70 lbs each dumbbell

6. Russian Twists
- 4 sets of 20 reps
- Weight: 70 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)

 

[Najona]

28-03-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets 20 reps
- Weight: 167 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 70 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 100 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 70 lbs each db

Bicep Curls
- 3 sets of 20 reps
- Weight: 70 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Cool-Down (5-10 minutes)

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)

 

[ceo]

Sister, you are the best. I love this style of training.

 

[ROIDDERS]

Amazing volume on these workouts.

Keep it going.

 

[chesty]

That protein shake looks really good. I'm sure it hits the spot.

 

[Ulter]

You are looking really amazing.

The workouts are tremendous.

 

[e2]

Upper body looks to be on point. And you're also killing it.

 

[2Thick]

Very nice volume on this training.

I like how you mix in some different exercises.

 

[Vadim Fedorov]

The lentil soup sounds really good with chicken breast. Nice, new nutrition.