Approved Log Najona's Log

[Najona]

14-11-2025– Pull & Conditioning

1. Weighted Pull-Ups – 4×5 (bodyweight)

2. Barbell Deadlift – 5×3 @ 100kg

3. Barbell Rows – 4×8 @ 40kg

4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells)

5. Face Pulls – 3×12 @ 15kg cable

Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 12kg kettlebell

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

 

[stevesmi]

Thanks @stevesmi

A++

 

[2Thick]

I love tofu tbh

i might have to try it again

 

[ROIDDERS]

True.

true dat!

 

[Tiger Salman Khan]

14-11-2025– Pull & Conditioning

1. Weighted Pull-Ups – 4×5 (bodyweight)

2. Barbell Deadlift – 5×3 @ 100kg
View attachment 162110
3. Barbell Rows – 4×8 @ 40kg

4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells)

5. Face Pulls – 3×12 @ 15kg cable

Finisher (Conditioning):
Kettlebell Mini Workout – 10 min, 40s on / 30s off × 3 rounds - 12kg kettlebell

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 Awesome work so far....keep going.....

 

[Najona]

A++

 

[Najona]

@Najona Awesome work so far....keep going.....

Thanks

 

[Najona]

@Najona Sister. Very nice on those bridges. Great way to use your body weight to give you a nice workout. Also step ups sound really good.

Thanks

 

[Najona]

17-11-2025 – Push & Conditioning

Main Focus: Chest, shoulders, triceps, conditioning

1. Bench Press – 5×3 @ 50kg (80% of max double 60kg)

2. Clean & Push Press – 4×5 @ 35kg (explosive)

3. Overhead Press (Barbell) – 4×8 @ 25kg barbell

4. Incline Dumbbell Press – 3×10 @ 15kg dumbbells

5. Tricep Pulldowns – 3×12 @ 20kg

6. Finisher (Conditioning):
Rowing Machine + Kettlebell Swings

7. Row: 30s sprint (target 120m) and Kettlebell Swing: 15 reps @ 16kg
Repeat × 8min

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)