Approved Log Najona's Log

[Tiger Salman Khan]

07-10-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 55 lbs

2. Deadlifts
- 3 sets of 10 reps
- Weight: 55 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
View attachment 145652
View attachment 145653

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

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

Breakfast:
- Smoothie with mixed berries, spinach, almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with shredded chicke, cheese, black beans, corn, avocado, and lime dressing
View attachment 145655
Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

@Najona Awesome updates on the log.........

 

[SteveMobsterG]

I can't arch on bench

 

[JasonPriest]

great job on the food once again

 

[BodyMonster34]

sister the chicken looks delicious but where is the red meat

 

[Quadsweep]

nice job on the exercises good to see you curling those legs

 

[Austin316]

hamstrings are definitely something you don't want to neglect

 

[sambee38]

make sure on the calves you're also working the front of the lower leg

 

[BookerTNY]

thanks for taking the time to post up these pictures

 

[Arabian]

amazing work, you are an inspiration to many women out there

 

[Zyglamail]

we love to see successful women showing how strong they are

 

[Shrine]

food looks fantastic and healthy

 

[caligirl85]

nice job fellow sister! I'm very proud of you

 

[zedhed]

keep up the good work it's really paying off we can see your improvements in the pictures

 

[Najona]

07-12-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 15 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 12 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 12 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 12 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 15 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 20 reps
- Weight: 15 lbs

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

Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed broccoli and brown rice (1/2 cup cooked)

 

[Najona]

keep up the good work it's really paying off we can see your improvements in the pictures

Thank you , I'll keep doing my best

 

[Najona]

nice job fellow sister! I'm very proud of you

Thank you

 

[Najona]

big bench , really nicely done sister

Thank you

 

[Najona]

very nice updates you look fantastic

Thank you

 

[Najona]

Way to push it

Thanks

 

[Najona]

@Najona Awesome updates on the log.........

Thanks

 

[Najona]

we love to see successful women showing how strong they are

 

[Najona]

amazing work, you are an inspiration to many women out there

Thanks

 

[Najona]

thanks for taking the time to post up these pictures

 

[Najona]

make sure on the calves you're also working the front of the lower leg

Will do

 

[Najona]

hamstrings are definitely something you don't want to neglect

Sure

 

[Najona]

nice job on the exercises good to see you curling those legs

Thanks

 

[Najona]

sister the chicken looks delicious but where is the red meat

 

[Najona]

great job on the food once again

Thanks

 

[Najona]

I can't arch on bench

 

[Najona]

food looks fantastic and healthy

Thanks

 

[wootoom]

you are such an inspiration to all women on here

 

[Vadim Fedorov]

Spending the hours in the gym has its benefits

 

[2Thick]

that's what I'm talking about great food and great workouts

 

[e2]

you're doing a good job with your micronutrients

 

[Ulter]

I want to see more delicious food pictures

 

[ballin2504]

07-08-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 3 reps
- Weight: 122 lbs
View attachment 145566View attachment 145567
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

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

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries, banana, orange
View attachment 145570
Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce

Good looking food

 

[chesty]

I respect women and women should be respected by all

 

[ROIDDERS]

keep up the good work we love you and we support you

 

[ceo]

sister you are proving women just as impressive as men

 

[Noah Wixx]

Killing it

 

[Jayne Scott]

Great job @Najona

 

[25homes]

Good work

 

[Tiger Salman Khan]

07-12-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 15 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 12 reps
- Weight: 15 lbs each dumbbell
View attachment 145767
3. Seated Row
- 3 sets of 12 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 12 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 15 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 20 reps
- Weight: 15 lbs

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

Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed broccoli and brown rice (1/2 cup cooked)
View attachment 145766

@Najona Meal looks good.......

 

[Najona]

you are such an inspiration to all women on here

 

[Najona]

Good work

Thank you

 

[Najona]

@Najona Meal looks good.......

Thank you, tastes even better

 

[Najona]

Killing it

 

[Najona]

sister you are proving women just as impressive as men

Thank you

 

[Najona]

keep up the good work we love you and we support you

Thank you

 

[Najona]

I respect women and women should be respected by all

Thanks, that's great to hear

 

[Najona]

Good looking food

Thank you , tastes good as well

 

[Najona]

I want to see more delicious food pictures

Will do

 

[Najona]

Spending the hours in the gym has its benefits

Truly

 

[Najona]

you're doing a good job with your micronutrients

Thank you, I'm trying hard to have a good balance

 

[Najona]

that's what I'm talking about great food and great workouts

Thank you

 

[Najona]

07-15-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 4 reps
- Weight: 122 lbs

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

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper 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]

07-17-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 55 lbs

2. Deadlifts
- 5 sets of 5 reps
- Weight: 257 lbs

3. Leg Press
- 3 sets of 15 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 15 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 15 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 20 reps
- 15 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower 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]

07-19-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 15 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 12 reps
- Weight: 15 lbs each dumbbell


3. Seated Row
- 3 sets of 12 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 12 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 15 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 20 reps
- Weight: 15 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 a side of mixed green salad

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]

07-22-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 4 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 15 lbs each db


3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each db

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each db

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper 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]

07-24-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 4 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 5 reps
- Weight: 257 lbs

3. Leg Press
- 3 sets of 15 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 15 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 15 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 20 reps
- 15 lbs dumbbells

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

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries and a string cheese

Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce

 

[Najona]

07-26-2024/Full Body

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

1. Goblet Squats
- 3 sets of 15 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 12 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 12 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 12 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 15 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 20 reps
- Weight: 15 lbs

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

Breakfast:
- Smoothie with mixed berries, spinach, almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)
Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

 

[Najona]

07-29-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 4 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 15 lbs each db

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each db

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each db

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

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

Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed green beans and rice (1/2 cup cooked)

 

[the_alcatraz]

07-29-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 4 reps
- Weight: 122 lbs

View attachment 146410
View attachment 146411
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 15 lbs each db

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each db

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each db

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

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

Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)

Snack:
- Apple with a handful of almonds (10-12 almonds)

Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)

Snack:
- Carrot sticks with hummus (2 tbsp)

Dinner:
- Baked salmon (4 oz) with steamed green beans and rice (1/2 cup cooked)
View attachment 146409

@Najona clean salmon meal WOW

 

[stevesmi]

another amazing update thank you

 

[SteveMobsterG]

122lbs bench is great!

 

[RoySimpson]

Looking good! Stay grinding!

 

[Austin316]

you are showing us some amazing training strategies

 

[sambee38]

I love how you're showing how to do a squat without a squat rack

 

[BookerTNY]

killer workout as usual sister

 

[Arabian]

lots of cool training strategies

 

[Zyglamail]

that protein salad looks really good wow

 

[Shrine]

nice idea on the roasted vegetables makes them much more appetizing

 

[caligirl85]

killer job on the meals and the training

 

[zedhed]

I love to see you succeed keep it up

 

[Noah Wixx]

Getting after it and getting it accomplished I like seeing it

 

[MasonicBodybuilder]

Meal looks great. Love salmon.

 

[Najona]

@Najona clean salmon meal WOW

 

[Najona]

Meal looks great. Love salmon.

You and me both

 

[Najona]

Getting after it and getting it accomplished I like seeing it

Thank you

 

[Najona]

lots of cool training strategies

Thank you

 

[Najona]

killer workout as usual sister

Thank you

 

[Najona]

I love how you're showing how to do a squat without a squat rack

Thanks

 

[Najona]

you are showing us some amazing training strategies

Thanks

 

[Najona]

Looking good! Stay grinding!

 

[Najona]

122lbs bench is great!

Thanks

 

[Najona]

another amazing update thank you

 

[Najona]

that protein salad looks really good wow

Thanks

 

[Najona]

I love to see you succeed keep it up

Thank you

 

[Najona]

killer job on the meals and the training

Thanks

 

[Najona]

nice idea on the roasted vegetables makes them much more appetizing

Thanks

 

[Najona]

07-31-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 4 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 5 reps
- Weight: 257 lbs

3. Leg Press
- 3 sets of 15 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 15 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 15 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 20 reps
- 15 lbs dumbbells

Cool-Down (5-10 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)

 

[Tiger Salman Khan]

07-31-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 4 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 5 reps
- Weight: 257 lbs
View attachment 146495
View attachment 146496
View attachment 146497
3. Leg Press
- 3 sets of 15 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 15 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 15 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 20 reps
- 15 lbs dumbbells

Cool-Down (5-10 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
View attachment 146498
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 Good updates so far......food looks awesome.......

 

[Najona]

@Najona Good updates so far......food looks awesome.......

Thanks

 

[Najona]

@Najona Good updates so far......food looks awesome.......

Thanks

 

[Najona]

08-02-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 15 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 12 reps
- Weight: 15 lbs each dumbbell


3. Seated Row
- 3 sets of 12 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 12 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 15 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 20 reps
- Weight: 15 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

 

[MUSTANG_18]

08-02-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 15 reps
- Weight: 25 lbs
View attachment 146547

2. Dumbbell Bench Press
- 3 sets of 12 reps
- Weight: 15 lbs each dumbbell


3. Seated Row
- 3 sets of 12 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 12 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 15 reps
- Weight: 10 lbs each dumbbell

6. Russian Twists
- 3 sets of 20 reps
- Weight: 15 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
View attachment 146546
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

walnuts are awesome clean

 

[Najona]

walnuts are awesome clean

Honestly, I never used to like walnuts until recently, now I can't do without them

 

[Najona]

08-05-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 5 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 15 reps
- Weight: 15 lbs each db

3. Lat Pulldowns
- 3 sets of 15 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 15 reps
- Weight: 15 lbs each db

5. Bicep Curls
- 3 sets of 15 reps
- Weight: 10 lbs each db

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

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

Breakfast:
- Smoothie with mixed berries, spinach, almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

 

[Jayne Scott]

08-05-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 5 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 15 reps
- Weight: 15 lbs each db

3. Lat Pulldowns
- 3 sets of 15 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 15 reps
- Weight: 15 lbs each db

5. Bicep Curls
- 3 sets of 15 reps
- Weight: 10 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight
View attachment 146589
View attachment 146590
Cool-Down (5-10 minutes)
- Stretching, focusing on the upper body

Breakfast:
- Smoothie with mixed berries, spinach, almond milk, and protein powder

Snack:
- Apple slices with almond butter (1 tbsp)

Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing

Snack:
- Greek yogurt (1 cup) with honey and nuts

Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)

Great job

 

[Najona]

Great job