Arms, Legs, and Coffee Protein Shakes

It has been an exhausting week where I have had little sleep (despite my best efforts!).  Thankfully, I have still been dragging myself to the gym and putting in hard work, which then exhausts me more.  Yesterday I let myself sleep in before heading off to the gym, but not everyone has that luxury.  Sometimes it is all you can do to fit in a 20 minute at home workout before bed.  After my workout today I refueled with this delicious coffee protein shake (recipe below), as well as spinach and mushrooms, two eggs, and two slices of bacon.  My body and tummy are happy!

Breakfast & coffee protein shake


Coffee Protein Shake

  • Chilled coffee
  • Water
  • Ice
  • Protein powder (I used Dymatize Iso-100 Cookies and Cream protein powder)

Blend until creamy and drink that delicious nugget!

Arm Workout

  • Wide grip lat pull down 4×15
  • One arm dumbbell row 4×15 each side
  • Bent over barbell row 4×15
  • Underhand Lat pull down (close grip) 4×12
  • Chin-up (I did assisted with 70lbs) 4×12
  • Back extensions with 10lb plate 4×12

Leg Workout

Superset 1 4×15

  • Deadlift
  • Plie Dumbbell Squat

Superset 2 4×15

  • Overhead squat
  • Front box jump

Superset 3 4×15

  • Smith Machine Squat
  • Lunge, one leg focus at a time

Superset 4 4×15

  • Leg Press
  • Glute bridge with 30lb bar

Superset 5 4×15

  • Leg extensions
  • Laying leg curl


Stay tuned for a HUGE announcement coming soon!!

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