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Pancakes & Presses

February 13, 2013

Igår när alla ni svenskar tröck näsan i x antal semlor så körde vi här borta i UK på med pannkaksdagen!

Jag smetade ihop egna pannkakor efter recept från Annas sida PROTEINPOW som har sjukt mycket schyssta recept, så kolla in henne!

Original receptet innehåll egentligen Whey protein och havregryn, jag skippade proteinet då jag inte hade rätt smak och bytte ut havregryna mot kokos-mjöl!

 

  • 1 Ägg
  • 2 Äggvitor
  • 50 gram low fat keso
  • 1,5 msk kokos-mjöl
  • ½ tsk bakpulver
  • Viktväktarnas Banan toffee whip

Mixa ihop allt med en mixer och stek sedan i non-stick panna med spray – Relativt högvärme!

 

photo 2 (3)

Eftersom det blev rätt bra mängder vodka i Lördags på The Box så lyckades jag krossa den vänstra hälen lite, så idag blev det ett överkropps-pass med lite högre intensitet och kortare vila!

Lyckades progressa följande:

Bänkpress 90 kg x 3 –> 90 kg x 4

Dips +20 kg x 4 –> +24 kg x 5 reps

Lutande hantelpress 32 kg x 7

English version below!

Yesterday was pancake day so I whipped up some low carb pancakes!

I altered the original recipe from Anna’s website PROTEINPOW , except this recipe she got loads of them and not only pancakes! You should really check her out!

The original recipe had Whey protein and oats in it, but I skipped the Whey and subbed the oats with coconut flour instead.

  • 1 Egg
  • 2 Egg whites
  • 50 grams of low fat Cottage Cheese
  • 1.5 tablesp of coconut flour
  • ½ teaspoon of baking powder
  • Weight Watchers banana toffee whip

Just fry it up on a non-stick pan with some non-stick spray or coconut oil! (Coconut oil preferred big time)

 

On Saturday we went to The Box which quite naturally ended up rather boozy and I managed to crush my heel a bit so today my gym session was just upper body, 45 minutes bit higher intensity then out of there quickly.

I managed to progress yet again and break some current reps and weights since last week.

Bench press 90 kgs x 3 –> x 4 reps

Dips BW + 20 kg x 4 reps –> BW + 24 kg x 5 reps

Incline dumbbell bench press 32 kgs x 7

photo 2 (3)

Nom nom nom

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From → Food, Training

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