#gymaholic
Bottled.
Donkey.
Worked.
Bouncy.
Outcome.
Depth.
Trainers.
Tightened.
Mercedes.
Rivalry.
Disclosed.
Lat Pulldown 5X8
Bent Over Row 4X8
Rear Delts 4X8
SuperSet
Single Arm Dumbbell Row 3X10
Closed Grip Lat Pulldown 3X10
SuperSet
Cable Row 3X15
Bent-Over-Laterals 3X10/12
SuperSet
Face Pulls 3X15
Ab Machine 3X15
Ez Bar Curls 3X8
Incline Curls 3X10
Cable Hammer Curls 4X12
Overhead press 5x5
Add weight, 2x3
Incline chest press 4X6, 2X3
Add weight, 2x3
Superset—
Flat Bench DB Press 4X10
DB Shrugs 4X10
Superset—
Cable fly 5X10
Lateral raise 4X10
Superset—
Rear Delt 3X10
Peck Deck 3X10
Superset—
Overhead rope push 4x12
Cable rope pushdown 4x15
Incline walk 3min
Squats 5x5, 2x3
RDLs 4x8
Leg press 4x8
Superset—
Leg curl 3x8
Leg extension 3x8
Superset—
Hip abductor 3x20
Hip adductor 3x20
Standing calves 4x25
Incline walk 5min
Protein Balls
We all have busy lives, and it’s very difficult to make good food choices when you’re short on time. Sometimes we even skip meals.
Whether you’re studying, being a parent or work various jobs, eating healthy snacks will help you have tons of energy so you can perform at your best: physically and mentally.
In this video we’re making protein balls that are easy to make and transport. I personally like to do a big batch that I put in the freezer and consume throughout the week.
They contain moderate protein, complex carbohydrates and good fats. I like to have them before or after my workouts.
Macros per ball:
- Calories: 158 kcals
- Fat: 7.4g
- Carbs: 14g
- Protein: 8.9g
The recipe for 8-10 balls:
- rolled oats ½ cup
- almond butter ½ cup
- protein powder 2 scoops
- cinnamon ½ tsp
- raw honey ¼ cup
- pumpkin seeds 1 tbs
- coconut shreds 2 tbsp
- almond milk 1 tsp (optional, at the end to make the paste sticky)
Fix Tight Hips
If you’re like me and you have tightest hips in the league, you should try these 8 exercises. I do them in the morning or right before my leg workouts and they make me feel so good!
Do this sequence 1-3 times to activate your glutes/core, and feel a release in your hip flexors.
Tortilla Egg Wraps
If you like to eat small tasty meals that make you full, but not bloated, you gotta try these tortilla egg wraps. They’re healthy and delicious! Give them a try and let me know what you think.
Recipe (one)
- small tortilla
- egg 1
- cheddar 2g
- turkey bacon 1/3
- olive oil tsp / 2
- baby spinach
- red onion 1 slice
- tomato 1 slice
- avocado 1 slice
- garlic ½ clove
- salt
- black pepper
- oregano
- sweet peppers
Macros per tortilla:
- Calories: 230.4 kcals
- Protein: 10.3 g
- Carbs: 15.8 g
- Fat: 14 g
Strong Core For Life
Summer is going away, but the body will stay strong until next year and the years to come. Today we’re targeting our entire core using strength, plyometric and isometric exercises.
The workout:
- 8 exercises back to back (1 round)
- 30 seconds per exercise
- 20 seconds of rest after each round
- Aim for 3-5 rounds
It’s very challenging, I was dying after 3 rounds. Aim for 20 seconds if performing 30 seconds is unbearable.
Healthy Egg McMuffin
Today we’re redefining one my favorite breakfast sandwich, the Egg McMuffin. This version is low carbs, and contains quality protein along with good fats, which will help you feel full throughout the day.
Egg McMuffin Recipe (cut in half)
- English muffin ½
- egg 1
- egg whites 15g
- cheddar 2g
- turkey bacon ½
- olive oil tsp / 2
- baby spinach
- red onion
- tomato
- salt
- black pepper
- sweet peppers
Macros per ½ muffin:
- Calories: 200 kcals
- Protein: 13 g
- Carbs: 12 g
- Fat: 11 g
Trying to find the words to express how terrible, but how fun it was to cycle from Toronto to Montreal. A total of 560 km, it took 2 days (vs. 4 days last year), 280 km per day. I still can’t believe I spent 12 hours of cycling on this tiny saddle, my booty wasn’t too happy about that.
Cool story bro, but what’s next!? Do it in 1 day? Nahh, I don’t want to cycle anymore, I’m selling my bike by the way - jk, to be continued… (last image is day 2, watch died on the first day)
Post link
Complete Ab Workout
We’re not just building strong abs for the summer, but for life.
Having core strength and stability will help you perform better in any other activities, such as lifting, running, etc.
This workout primarily target the front of the abs, lower back and obliques.
It will also challenge your hip flexors and shoulder mobility.
The workout:
- 8 exercises back to back (1 round)
- 30 seconds per exercise
- 20 seconds of rest after each round
- Aim for 3-5 rounds
We’re aiming for quality reps, so don’t hesitate to reduce the time to 20 seconds or use rest-pause if it’s too difficult.
High Protein Pancakes
Treats can be healthy if you adjust a couple things. Today I’ll show you how to make fluffy high protein pancakes. A snack you can consume as a breakfast or after your workout.
Recipe (10 units):
- egg white (2/3 cup / 150ml)
- one egg (large)
- banana (large)
- oats (cup / 90 grams)
- baking powder (4 tsp)
- salt (¼ tsp)
- cinnamon (½ tsp)
- 1 scoop protein powder (30g)
Sides:
- blueberries (20g)
- strawberries (4 / 100 grams)
- pumpkin seeds (10 grams)
- almond butter (tsp)
- 2% vanilla greek yogurt (4 tsp)
Macro per pancake:
- Calories: 63 cals
- Fat: 0.7g - 6.3 cals
- Carbs: 6.9g - 27.6 cals
- Protein: 7g - 28 cals
Macro sides:
- Calories: 230.6 cals
- Fat: 8.4g - 76 cals
- Carbs: 27.2g - 108.8 cals
- Protein: 11.4g - 45.7 cals
Healthy Egg Toasts
Wake up and start the day strong by eating healthy and tasty egg toasts that will fuel your entire morning. A complete meal that includes quality protein, healthy fats and complex carbohydrates.
Give it a try and tell me what you think.
Recipe:
- olive oil tbsp (start)
- red onions
- sweet pepper
- 2 organic eggs
- 2 whole wheat bread slices 37.5g (hole in the middle, accounted in the macros)
- black pepper
- chives
- cayenne pepper
- cheddar
- baby spinach
- avocado
- tomato
- olive oil tbsp (end)
Macros per toast:
- Calories: 275.6 calories
- Fat: 17.2 - 154.8 calories
- Carbs: 18.5g - 74 calories
- Protein: 11.7g - 46.8 calories
Build Strong Abs Workout
Having a 6-pack is not just for show. A strong core will help you perform and move better. Today we will set your abs on fire by using a mix of strength and isometric exercises.
The workout:
- 8 exercises back to back (1 round)
- 30 seconds per exercise
- 20 seconds of rest after each round
- Aim for 3-5 rounds
I understand it can be challenging, but we’re aiming for quality, not quantity. Therefore, you can aim for 20 seconds per exercise if 30 seconds is too difficult or simply add 10 seconds of rest between each exercise.
Keep up the hard work.
Juicy Chicken Breasts
So just got home after finishing a workout, now you have to eat dry, unseasoned chicken breasts and broccolis. That’s not a very attractive lifestyle, but trust me, I’ve been there.
Today we’re making juicy chicken breasts, the “crispy on the outside and tender on the inside” kinds.
Recipe:
- olive oil tbsp (start)
- red onions
- sweet pepper
- 5 chicken breasts (without antibiotics)
- salt
- black pepper
- BBQ seasoning
- water ½ cup (115ml)
- garlic
- baby spinach
- olive oil tbsp (end)
Strong and Dynamic Core Workout
This workout will help you build a strong core using dynamic, isometric and strength movements. Repeat this circuit 3 to 5 times.
Get lean with this HIIT Sprint Workout
If you’re looking to get lean, increase your stamina or simply switch things up while getting a tan, give this sprint circuit a try:
- 100m sprint
- 100m light jog / walk
- Repeat 8-12 times
Juicy Omelette
Healthy doesn’t have to be boring. Today we’re making a simple, yet tasty meal that will help you get energy throughout the day. Let me show you how to concoct a juicy omelette (baveuse en français).
Recipe:
- organic eggs (3)
- red onions
- sweet pepper
- baby spinach
- cheddar
- tomato (one)
- avocado (½)
- spring mix
- olive oil (2 tsp)
Summer Is Around The Corner HIIT Workout
It’s time to get leaner every day. Try this HIIT workout to help you build leg and core strength. Repeat this entire circuit 3-5 times or more.
