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Approved Log Najona's Log
- Thread starter Najona
- Start date
25-04-2024/Upper Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Bench Press
- 3 sets 20 reps
- Weight: 172 lbs
2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 75 lbs each db
3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 105 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 75 lbs each db
5. Bicep Curls
- 3 sets of 20 reps
- Weight: 75 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
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Bench Press
- 3 sets 20 reps
- Weight: 172 lbs
2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 75 lbs each db
3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 105 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 75 lbs each db
5. Bicep Curls
- 3 sets of 20 reps
- Weight: 75 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
28-04-2024/Lower Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 198 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 302 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 165 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 70 lbs each dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 85 lbs
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)
Snack:
- Orange with a handful of walnuts
Lunch:
- Lentil soup with mixed greens and chicken breasts
Snack:
- Bell pepper slices and carrots with guacamole (4 tbsp)
Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 198 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 302 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 165 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 70 lbs each dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 85 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
30-04-2024/Full Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 4 sets of 20 reps
- Weight: 85 lbs
2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 85 lbs each dumbbell
3. Seated Row
- 4 sets of 20 reps
- Weight: 110 lbs
4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 80 lbs each dumbbell
5. Lateral Raises
- 4 sets of 20 reps
- Weight: 80 lbs each dumbbell
6. Russian Twists
- 4 sets of 20 reps
- Weight: 80 lbs
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Greek yogurt parfait with mixed berries, honey, and granola
Snack:
- Hard-boiled egg and a piece of fruit (like a pear)
Lunch:
- Grilled chicken caesar salad with romaine lettuce, parmesan, and caesar dressing (light dressing)
Snack:
- Celery sticks with peanut butter (1 tbsp)
Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 4 sets of 20 reps
- Weight: 85 lbs
2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 85 lbs each dumbbell
3. Seated Row
- 4 sets of 20 reps
- Weight: 110 lbs
4. Dumbbell Deadlifts
- 4 sets of 20 reps
- Weight: 80 lbs each dumbbell
5. Lateral Raises
- 4 sets of 20 reps
- Weight: 80 lbs each dumbbell
6. Russian Twists
- 4 sets of 20 reps
- Weight: 80 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)
celery and pb thats the way with some protein shake sis
@Najona Very healthy snack right there. The celery. And the peanut butter. Just make sure the peanut butter is raw.
@Najona Sister, those are good some workouts for sure. I like the goblet squat. You don't see that too often?
@Najona Sister. Your diet is so precise and perfect.
You helping a lot of women out there, get the most out of their nutrition.
A healthy snack
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