Friday, January 4
Thursday, January 3
Banana Almond Pancakes
1 medium banana smashed
1 xl egg
2 TBSP Almond meal
Dash of salt (optional)
Mix together and pour on a medium-low heated pan or griddle coated with either non-stick spray or butter (not too much butter or they will be soggy). Cook as you would pancakes. Note they will not really bubble up like pancakes do so watch for them to start to become solid to flip.
Thursday Chest and Triceps Workout
Yesterday was the first day I've worked out at 5am in awhile, so a lot of my workout is figuring out my morning strength
Warmup
Seated dumbbell rotator twists
10 lbs x 12 each arm
12 lbs x 12 each arm
Incline barbell bench
45 lbs x 10
65 lbs x 10
95 lbs x 5 (I probably couldve done 1 or 2 more if I had a spotter)
95 lbs x 4
Flat dumbbell bench
30 lbs (each dumbbell) x 8
35 lbs x 8
40 lbs x 6
Machine chest flies
50 lbs x 10
60 lbs x 10
80 lbs x 10 (hard)
Decline Barbell Bench
45 lbs x 10
65 lbs x 10
75 lbs x 10
Cable Seated Overhead Extensions
40 lbs x 10
50 lbs x 10
60 lbs x 7 3/4
Dumbbell Rear extensions
10 lbs x 10
12 lbs x 10
15 lbs x 10
15 minutes of rowing at an easy pace
Warmup
Seated dumbbell rotator twists
10 lbs x 12 each arm
12 lbs x 12 each arm
Incline barbell bench
45 lbs x 10
65 lbs x 10
95 lbs x 5 (I probably couldve done 1 or 2 more if I had a spotter)
95 lbs x 4
Flat dumbbell bench
30 lbs (each dumbbell) x 8
35 lbs x 8
40 lbs x 6
Machine chest flies
50 lbs x 10
60 lbs x 10
80 lbs x 10 (hard)
Decline Barbell Bench
45 lbs x 10
65 lbs x 10
75 lbs x 10
Cable Seated Overhead Extensions
40 lbs x 10
50 lbs x 10
60 lbs x 7 3/4
Dumbbell Rear extensions
10 lbs x 10
12 lbs x 10
15 lbs x 10
15 minutes of rowing at an easy pace
Wednesday, January 2
Will Begin Daily Journaling
I know many of you have started New Year's Resolutions to lose some weight or get back in shape and don't know where to begin. I am about to start doing a daily journal again to help you out! And, ok to keep track for myself of course. ;) I am not concerned about my actual weight, but I do want to be more strict for having to wear a bathing suit in 2 months.
First things first. I will NOT be counting calories or macronutrients (carbs, protein, fat). Don't make things so complicated that you will fail. The first step is to eat "clean" foods. No flour, no sugar, no processed foods, no "diet" foods. Just simply eat foods in their natural state. When you get used to that, then you can move on to the next step.
First things first. I will NOT be counting calories or macronutrients (carbs, protein, fat). Don't make things so complicated that you will fail. The first step is to eat "clean" foods. No flour, no sugar, no processed foods, no "diet" foods. Just simply eat foods in their natural state. When you get used to that, then you can move on to the next step.
Subscribe to:
Posts (Atom)