Daily Archives: January 23, 2013
- Olive oil cooking spray
- 4 egg whites
- 1/3 cup dry oatmeal
- 1 scoop whey or soy protein powder
- 1/2 banana sliced (you don’t have to use bananas of course- use something else if you would like)
Put all ingredients in a bowl and mix together. Spray frying pan with cooking spray and cook mixture as you do regular pancakes. Serve with a sprinkle of cinnamon, sweetener, or sugar-free syrup. Variation: Substitute other fruits in the mixture, such as sliced strawberries, or have none at all.
Another one I would like to try!
Worked last two nights, thankfully I am now done until Saturday night! Yay me! I thought I had limited time due to a wrestling match, however, turns out the match was an away game. Found this out after the fact. It’s fine. It was a quality workout, just wanted more cardio/running in there.
Incline Chest Press (45degrees)3×15 @ 15lbs (weight went up)
Upright push ups with body weight 3×12 (except used the weight bench)
Wide Grip Barbell presses -3×15 @ 41lbs (weight went up)
Decline Push ups- like the above, but with my feet on bench and my hands on the ground. These are a little tough- 2×8 only
DB Flies- 3×15 @12lbs (I have to check to see, I think my weight went up with these as well)
Sumo Squats: 3×15 @ 20lbs
Leg Extenstions :4×15@30lbs (Don’t really want to go heavier, but will up the reps and or sets)
Stiffed legged dead lifts with my heels elevated: 3×10 @41lbs (pay close attention to form on these)
Walking Lunges: 3×20 @ 20lbs (weight went up with these)
30 minute program on the Deadmill. 1 mile set at an 8% incline about 4mph, then jogged the last mile to loosen the legs up. Better than nothing!