Approved Log Najona's Log

[Najona]

08-07-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 8 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 10 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 15 lbs dumbbells

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

 

[Najona]

08-09-2024/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:
- 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]

08-12-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 8 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 15 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 15 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 15 lbs each db

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

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

Breakfast:
- Greek yogurt (1 cup) with mixed berries orange and banana

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)

 

[Jayne Scott]

08-12-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 8 reps
- Weight: 122 lbs
View attachment 146890
View attachment 146891
View attachment 146892
2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 15 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 15 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 15 lbs each db

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

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

Breakfast:
- Greek yogurt (1 cup) with mixed berries orange and banana
View attachment 146893
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)

Great job on the BP @Najona

 

[Najona]

Great job on the BP @Najona

Thanks

 

[Najona]

08-14-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 8 reps
- Weight: 154 lbs

Deadlifts
- 5 sets of 10 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 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]

08-16-2024/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: 20 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]

08-19-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 12 reps
- Weight: 122 lbs

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

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

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

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

6. Tricep Dips
- 3 sets of 20 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)

 

[Najona]

08-21-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 8 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 10 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 15 lbs dumbbells

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

08-21-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 8 reps
- Weight: 154 lbs
View attachment 147427
View attachment 147428
2. Deadlifts
- 5 sets of 10 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 15 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 15 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower 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
View attachment 147426
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]

08-23-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 20 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 15 reps
- Weight: 25 lbs each dumbbell

3. Seated Row
- 3 sets of 15 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 15 reps
- Weight: 20 lbs each dumbbell

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

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

08-19-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 122 lbs

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

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

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

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

6. Tricep Dips
- 3 sets of 20 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 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

 

[Jayne Scott]

08-19-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 122 lbs
View attachment 147590
2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 20 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

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

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

6. Tricep Dips
- 3 sets of 20 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 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

Great update @Najona

 

[Najona]

Great update @Najona

 

[Najona]

08-28-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 10 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 15 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 110 lbs

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

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 20 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 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)

 

[the_alcatraz]

08-28-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 10 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 15 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 110 lbs

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

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs
View attachment 147642

6. Calf Raises
- 3 sets of 25 reps
- 20 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 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)
View attachment 147643

I like your training and clean meals

 

[ceo]

nice job on the food looks delicious

 

[ROIDDERS]

great workout keep up the good work

 

[chesty]

you're showing how it's done

 

[Ulter]

I like how you keep your workouts fun and interesting

 

[e2]

you look in fantastic keep up the good work

 

[2Thick]

you are a champion and very inspirational

 

[Vadim Fedorov]

this is definitely one of my favorite logs

 

[wootoom]

keep up the good work it's very impressive

 

[JasonPriest]

6 months from now I predict you'll look even better

 

[BodyMonster34]

keep up the good work we love you

 

[Quadsweep]

keep the grind going I know it's not easy but you're showing how it's done

 

[Najona]

I like your training and clean meals

Thanks

 

[Najona]

keep the grind going I know it's not easy but you're showing how it's done

I'll keep trying, thank you

 

[Najona]

keep up the good work we love you

Thank you

 

[Najona]

6 months from now I predict you'll look even better

Thanks you

 

[Najona]

keep up the good work it's very impressive

I'll keep going, thank you

 

[Najona]

this is definitely one of my favorite logs

Thank you

 

[Najona]

you are a champion and very inspirational

Thank you

 

[Najona]

you look in fantastic keep up the good work

Thank you

 

[Najona]

I like how you keep your workouts fun and interesting

Thank you

 

[Najona]

you're showing how it's done

Thank you

 

[Najona]

nice job on the food looks delicious

Thank you

 

[Najona]

great workout keep up the good work

Thank you

 

[Najona]

08-30-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 20 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 15 reps
- Weight: 25 lbs each dumbbell

3. Seated Row
- 3 sets of 15 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 15 reps
- Weight: 20 lbs each dumbbell

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

6. Russian Twists
- 3 sets of 20 reps
- Weight: 20 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 green beans and rice (1/2 cup cooked)

 

[Najona]

09-02-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 122 lbs

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

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

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

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

6. Tricep Dips
- 3 sets of 20 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)

 

[Najona]

09-04-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 25 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 25 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)

 

[the_alcatraz]

09-04-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 25 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 25 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body
View attachment 147803
View attachment 147804
View attachment 147805
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 147802

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 big day

 

[Najona]

09-06-2024/Full Body

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

Workout

1. Goblet Squats
- 3 sets of 20 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 15 reps
- Weight: 25 lbs each dumbbell

3. Seated Row
- 3 sets of 15 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 15 reps
- Weight: 20 lbs each dumbbell

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

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

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

Breakfast:
- Greek yogurt (1 cup) with mixed berries orange and banana

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)

 

[ceo]

Heck of an update I like how you keep things fun

 

[ROIDDERS]

lots of good exercises on this log

 

[chesty]

keep up the good work I like how you're pushing it

 

[Ulter]

fun exercises that anyone can follow

 

[e2]

keep up the good work we love to see your success

 

[2Thick]

A+++ job on this training

 

[Vadim Fedorov]

you are rolling now nothing's gonna get in your way

 

[wootoom]

I love to see this hardcore training volume

 

[Najona]

Heck of an update I like how you keep things fun

I'm blushing here, thanks

 

[Najona]

I love to see this hardcore training volume

I'm encourage by your compliment, thanks

 

[Najona]

you are rolling now nothing's gonna get in your way

Hopefully not, thanks

 

[Najona]

A+++ job on this training

So much encouragement, thanks

 

[Najona]

lots of good exercises on this log

I'm trying my best, but open to suggestions

 

[Najona]

keep up the good work I like how you're pushing it

I will, thanks for the compliment

 

[Najona]

keep up the good work we love to see your success

Thanks for the compliment, I will keep trying my best

 

[Najona]

09-09-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 122 lbs

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

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

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

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

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

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)

 

[Najona]

09-11-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 25 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

Calf Raises
- 3 sets of 25 reps
- 25 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

 

[MUSTANG_18]

09-11-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 257 lb
View attachment 147977
View attachment 147978
View attachment 147979

3. Leg Press
- 3 sets of 20 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 25 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

Calf Raises
- 3 sets of 25 reps
- 25 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

awesome pump sista

 

[Austin316]

this is one of my favorite logs so motivational

 

[sambee38]

here the way you hit your workouts is a warrior mentality

 

[BookerTNY]

so many cool exercises that you keep fun

 

[Arabian]

much respect for these updates you're showing how it's done

 

[Zyglamail]

the volume looks Sensational and you're also hitting cardio much respect

 

[Shrine]

keep up the good work a lot of people are reading this and learning

 

[caligirl85]

you have the heart of a champion I can tell

 

[zedhed]

great workouts you are an inspiration to all of us

 

[Jayne Scott]

Nice update on your training

 

[Najona]

09-13-2024/Full Body

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

Workout

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

2. Dumbbell Bench Press
- 4 sets of 15 reps
- Weight: 25 lbs each dumbbell

3. Seated Row
- 4 sets of 15 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 4 sets of 15 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 4 sets of 15 reps
- Weight: 20 lbs each dumbbell

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

Nice update on your training

Thanks

 

[Najona]

this is one of my favorite logs so motivational

 

[Najona]

awesome pump sista

Thanks

 

[Najona]

here the way you hit your workouts is a warrior mentality

Thanks

 

[Najona]

so many cool exercises that you keep fun

Thanks

 

[Najona]

much respect for these updates you're showing how it's done

Thanks

 

[Najona]

the volume looks Sensational and you're also hitting cardio much respect

Thanks

 

[Najona]

keep up the good work a lot of people are reading this and learning

Thanks, I'll keep doing my best

 

[Najona]

you have the heart of a champion I can tell

Thanks

 

[Najona]

great workouts you are an inspiration to all of us

Thanks

 

[Jayne Scott]

Nice job

 

[Najona]

Nice job

Thanks

 

[Najona]

09-16-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 122 lbs

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

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

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

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

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

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

 

[Jayne Scott]

09-16-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 122 lbs

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

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

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

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

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

View attachment 148048
View attachment 148049
Cool-Down (5-10 minutes)
- Stretching, focusing on the lower 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)

View attachment 148050
Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)

This looks yummy

 

[Najona]

This looks yummy

 

[Najona]

09-18-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 25 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

Calf Raises
- 3 sets of 25 reps
- 25 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

 

[Jayne Scott]

09-18-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 25 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs
View attachment 148103
View attachment 148104
Calf Raises
- 3 sets of 25 reps
- 25 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
View attachment 148105

Keep the grind going

 

[Najona]

Keep the grind going

Will do

 

[Najona]

09-20-2024/Full Body

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

Workout

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

2. Dumbbell Bench Press
- 4 sets of 15 reps
- Weight: 25 lbs each dumbbell

3. Seated Row
- 4 sets of 15 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 4 sets of 15 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 4 sets of 15 reps
- Weight: 20 lbs each dumbbell

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

09-23-2024/Upper Body

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

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 122 lbs

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

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

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

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

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

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

 

[Najona]

09-25-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 15 reps
- Weight: 154 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 257 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 120 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 25 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 25 reps
- 25 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)

 

[Najona]

09-27-2024/Full Body

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

Workout

1. Goblet Squats
- 4 sets of 20 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 4 sets of 20 reps
- Weight: 25 lbs each dumbbell

3. Seated Row
- 4 sets of 20 reps
- Weight: 50 lbs

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

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

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

 

[Austin316]

another amazing update right here

 

[sambee38]

I love the pictures of your training that motivates me

 

[BookerTNY]

this is one of the most motivating logs out there

 

[Arabian]

very inspirational and hardcore

 

[Zyglamail]

lots of different exercises and you're killing it

 

[Shrine]

this is how training should be done every time