Shoulder Day and a Recipe

I really REALLY hate being sick! Usually I'm lucky and it only lasts maybe 2-3 days tops, but this time...Oh man, this time it's been slowly getting worse as the week goes on and I don't see any end in sight :(

That doesn't mean I skipped my workout today though! I'm finally dialing in my new routine and I love it so far! Today was shoulder day and the pump was SO real.

Sorry for the weirdo faces :P I can't be held responsible for what my face does after a workout! It has a mind of it's own. 

So what exactly did this workout entail?

1. Heavy OHP: 5x5 @ 70lbs
2. Light bent over BB rows: 4x8 @ 95lbs

Then we got into the lighter accessory work to get those boulders pumped! Seated DB presses, upright BB rows, face pulls, rear delt flyes, and DB shoulder raises both forward and to the side. Can you tell I love working shoulders?

All in all, I believe today I ended up lifting a total of 16,160lbs NOT including warm up sets!

And how did I refuel after all this hard work? Would you believe me if I said it was with a blondie and ice cream? IIFYM right?

Well that might have been a little misleading! Like the picture says, this was a protein #beltsanderblondie and banana "nicecream". Yummy!

Recipe

• 1 scoop (34 g)  protein powder of choice, I used Trutein Cinnabun flavor
• baking powder
• 1/4 cup (60 ml) unsweetened vanilla almond milk
• 1 banana (100 g), frozen

Directions

1. Mix all ingredients except the banana together, adding almond milk a little bit at a time. You want the mixture to be just thick enough that the batter is wet, but not liquid-y. Pop into the microwave for 30 seconds. This will leave the blondie slightly under cooked and "molten", just the way I like it!
2. For the ice cream, simply blend the frozen banana in a magic bullet (or other blender) until smooth. 
3. Scoop onto blondie and enjoy!

Macros for blondie and ice cream, using these ingredients: 217 calories 1.9F/28C/25.3P