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Recipe & Training

March 4, 2014

This is going too well! I managed to hit 16 repetitions on my pull-ups today, which brings me even closer to my 20 rep goal! The current set-up/programming with increasing the total repetitions by 2 each set seems  to work. Basically what I am doing is that am not working too close to failure and therefore not taxing my muscles nor my nervous system too much, which would increase the time it would take for them to recover fully.

Today’s workout took merely 40 minutes and felt great!

Pull-ups – Overhand grip

  • 16
  • 14
  • 12
  • 10
  • 9
  • 8
  • 7

Followed by some dumbbell rows then some quick planking and hand stands!

Proper Recipe for Banana Chocolate Oat Cake with Raspberries.

I’ve perfected the actual recipe and here goes with instructions and pictures. (I know too many of them)

Dry-mix
100 gram Oats
25 gram Casein Double Chocolate Almond flavour
1 teaspoon cacao
1 tablespoon desiccated coconut
1 tablespoon of Oat-bran

Wet-ingredients
1 Medium Egg – 50 grams
200 grams Skimmed Milk
1 Banana – 120 gram
30 gram of Quark 0.5 % Fat

Ground the oats until fine and smooth flour, add the protein powder,cacao and coconut – mix quickly. Blend the Wet-ingredients until a smooth batter. Grease a non-sting spring form or something alike and coat with some additional coconut and Oat-bran.

Mix both groups of ingredients and fold it together until no lumps are present, and have a taste!

Pour the batter into the form and bake at 180-200’C for about 15 minutes, depending on your oven.  I really like mine to stay quite fudge-like and moist so I take mine out when a stabbed knife almost comes out completely clean!

IMG_0752 IMG_0753 IMG_0756

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From → Recipes, Training

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