NROLFW Update - Workouts 5A & 5B
Came into the gym today with the plates a total mess - two 10lbs hidden on the top rack behind two 45lbs. My warmup consisting of organizing them all may have contributed to my failing on the arm sets later on.
Here’s where I’m at, workouts 1A -> 5A and 1B -> 5B.
Squats (65lbs x 15) x 2 -> (85lbs x 10) x 3
Deadlifts (65lbs x 15) x 2 -> (100lbs x 10) x 3
Seated Cable Row (50lbs x 15) x 2 -> (75lbs x 10) x 3
Dumbbell Step Ups (15lbs x 15 x 24 inches) x 2 -> (17.5lbs x 10 x 24 inches) x 3
Dumbbell Lunges (15lbs x 15) x 2 -> (17.5lbs x 10) x 3
Wide Grip Lat Pulldown (70lbs x 15) x 2 -> (85lbs x 10) x 3 (failed on the last set and did only 7)
Dumbbell Shoulder Press (17.5lbs x 15) x 2 -> (25lbs x 10) x 3 (failed on the last set and did only 5)
Protein intake was down last week - mostly because of pie making (more in a future post!) - and I only squeezed in two workouts.
Getting enough protein
Man, if you don’t like
- greek yogurt
- cottage cheese
- egg whites
- chicken breast
you’re pretty much fucked on all these diet plans :(
Quinoa Egg Bowl
1 cup quinoa, cooked
1/2 cup frozen peas
2 scallions, diced
Spray a pan and throw in quinoa over medium high heat. Cook, stirring occassionally, for about 5 minutes - if the quinoa was cooked recently it may take longer to cook off any excess water. Add peas and stir until defrosted. Add scallions. Pat down quinoa mix to make a bed for the eggs; crack eggs and cover with the heat turned down to medium. Transfer to bowl. Eat!
MyFitnessPal estimates calories at 470, with carbs: 53, fat: 18 and protein: 24. You can adjust ratio of quinoa to peas for a slightly lighter and healthier meal if wanted.