Today's workout:
Seated DB shoulder press- did 5 working sets total, 4 with 35's 9-12 reps, and managed to get the 40's up without a spotter for 6 or 7 reps on the second set
Upright rows with EZ bar- 4 sets, 8 reps wide grip plus 6 reps shoulder width grip
High cable rear delt crossovers- 4 sets, 10-12 reps
DB lateral raises- 4 sets with 20's, 15 reps each...last 3-5 reps were forced with a spotter
-double drop set on the last one- 20's, 15's, 10's to burn them out
Abs: 4 sets each of 2 exercises: weighted straight leg double crunch on edge of bench and ball crunches
One of my favorite ways to eat oatmeal:
1/3 cup uncooked oats
1/4 scoop protein powder
1 Tbsp. chia or flaxseeds
1/4 cup Walden Farms calorie free maple syrup
1 packet stevia
6oz. container plain lowfat greek yogurt
1/4 cup frozen raspberries
Basically I mix all these ingredient together until the raspberries are mashed up (you can also use fresh fruit instead) and I let it sit over night or for a couple of hours before I eat it. Chia seeds are a thickener, so the less liquid you add the thicker the consistency will be after it absorbs. If you want it thinner, add some water or coconut/almond milk when you make it.
You can play with this recipe in so many ways. Try adding different spices like cinnamon, or jazz it up with some canned pumpkin, natural peanut butter, walnuts or pecans, shredded coconut. I've eaten it many different ways, just make sure you account for all the stuff you add!
Train hard!
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