Approved Log Najona's Log

[ROIDDERS]

19-05-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 lbs

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

View attachment 153654

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 nice crop of meals and nice training. you got some good weight up. thanks for that EF love!

 

[abolone]

Cottage cheese (1/2 cup) with pineapple chunks I must try this sometime good snack thanks for sharing


You really pushing them reps hard, Nice!!

 

[Ulter]

19-05-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 lbs

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

View attachment 153654

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 If you are looking fantastic, I'm very impressed with you. Keep up the good work. I like the breakfast and lunch that you put together.

 

[2Thick]

19-05-2024/Lower Body

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

Workout

1. Squats
- 3 sets of 20 reps
- Weight: 203 lbs

2. Deadlifts
- 5 sets of 20 reps
- Weight: 307 lb

3. Leg Press
- 3 sets of 20 reps
- Weight: 170 lbs

4. Lunges
- 3 sets of 20 reps per leg
- Weight: 75 lbs each dumbbell

5. Leg Curls
- 3 sets of 20 reps
- Weight: 90 lbs

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

View attachment 153654

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 Is cool to see a woman kicking ass in the gym. You are a true hero and we really appreciate you as part of the EF family.

 

[MasonicBodybuilder]

Hell of a leg day. I would be cooked!

 

[Najona]

@Najona Very nice update. You are looking fantastic in these pictures. The weights look great in the food. Looks excellent.

Thanks

 

[Najona]

Hell of a leg day. I would be cooked!

 

[Najona]

@Najona Is cool to see a woman kicking ass in the gym. You are a true hero and we really appreciate you as part of the EF family.

Thanks

 

[Najona]

Good work on the 20 rep sets

Thanks

 

[Najona]

@Najona sister this a good meal plan you put together. looks pretty healthy to me. maybe more veggies

Thanks, I'll look into the veggies