Approved Log 2025 Female Training Log

[Amba.zx]

If you meal prep you'll know what you're eating regardless of work schedules

I did meal prep for last week but unfortunately I get asked to do overtime during my shift, some days where I am aware of an upcoming 12 hour shift I will bring breakfast and lunch with me. I just wish there was woolies near me so I don’t have to buy silly pasteries or a protein bar

 

[stevesmi]

I did meal prep for last week but unfortunately I get asked to do overtime during my shift, some days where I am aware of an upcoming 12 hour shift I will bring breakfast and lunch with me. I just wish there was woolies near me so I don’t have to buy silly pasteries or a protein bar

On ur day off meal prep for 3-4 days and store the food. I meal prep twice a week makes it easy, takes an hour max to do all that. i have some foods in my log that i prep you can look at if you need ideas
an air fryer, grill, pan, and rice cooker is really all you need to meal prep days of meals

 

[2Thick]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

@Amba.zx Wow, you look, fantastic. You have a very blessed and athletic physique. Keep up the good work. We love your updates.

 

[Pigsy]

Great log so far. Will be following along

 

[BodyMonster34]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

sister you remind me of daughter. same physique and same tats
plus love your pink water bottle.
@Amba.zx

 

[ROIDDERS]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

@Amba.zx you are an amazing chick wow!
you are looking incredible. nice leg development, seems like you have some damn good genetics

 

[Ulter]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

very nice job young lady
terrific training wow
you put together impressive leg day and volume
@Amba.zx

 

[ceo]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

sister we love you always
you impressing us and helping other ladies push themselves
really enjoy your iron training with the best of them @Amba.zx

 

[RoySimpson]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

@Amba.zx looking solid! Progression is showing!

 

[Noah Wixx]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

Overall its more how u feel in your mind and body as long as both feel good you are winning

 

[Tiger Salman Khan]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

@Amba.zx awesome updates.....keep up the good work.........