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Shoulder boulders workout

Warm up – Standing Side raises 3×20 + Reverse fly 3×15-20 Seated military press 4×8-10 + seated side raises (pause at the top for a second) 3×15 drop 25 seconds half reps but not going all the way down DB press 3×8-10 + Seated Front raises (clicking the DB together at the top) 3×1525 seconds […]

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Anabolic Protein Brownies

Ingredients One scoop of whey protein  One whole egg 2 tbs of natural peanut butter 1 coffee mug Olive oil spray Directions Spray the coffee mug with the olive oil spray Crack whole egg and throw it in the mug Add one scoop of protein and two scoops of peanut butter in the mug Mix […]

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Grilled chicken quesadillas

Ingredients Cut up grilled chicken breast (7oz) Fat free Shredded Mozzarella 1/4th (hill country fare) New York deli style wrap 1 (tumar’s) Red hot  3tbs Plain greek yogurt ½ cup   Directions Place the chicken on half of the wrap, cover it with red hot(optional), place the cheese on top. Cover the fold the wrap […]

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Breakfast stuffed pita to go

Here is a quick recipe you can make when you running late but still want to get that nutrition in Here is what you need 5oz of ground chicken, turkey, or grass fed beef 2 eggs with yolk ( if you watching your calories use half a cup of egg whites) Three cups of diced […]

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Mass building chest workout

  Cable decline fly 3×20 + Standing cable cross over 3×20 + push up sliders 3×20 Alternating DB press 3×6 each then 5 together Alternating Decline DB press 3×6 each then 5 together Incline Bench press 6-8reps + Body-weight dips 3×15 Smith machine 100 reps Drop set Cable cross fly 3×20 + Cable V-bar pull […]

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