Whole 30 – Day Twenty

TEN DAYS TO GO!

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This has actually been quite easy. I nearly had a break down yesterday for some fudge at work but I controlled myself. Huzzah!

Breakfast: Salmon Cakes, 1 Avocado Deviled Egg (recipes for salmon cake below)

Lunch: Salmon Cake (again, because I can), Fruit Salad w/ Almond Butter

Lunch 2: Scallops with Zoodles and a sweet potato

Dinner/Post-Workout: Banana-Egg crepe-like-paleo pancakes with blueberries

Snacks: Salmon Cake (lol), Larabar with nut butter

(Yet again, I know they say don’t make fake paleo foods, but fuck you. I needed the calories and carbs, mofo.)

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Salmon Cakes:
Serves 6
(Similar to the original Whole 30 recipe)
14.75 oz of Salmon (canned or fillet, whatever)
Medium Sweet Potato (cooked)
1/2 cup of almond flour
1 egg
Seasoning and stuff (salt, garlic powder, whatever)

Preheat oven to 425

If you have canned salmon just rinse the skin off and crumble it up in a bowl with the rest of the ingredient. If you have fillets I recommend using a food processor because they are difficult to try and break apart without some help. Blend everything together. Grab a 1/4 cup scooper measuring cup thing and put it on a greased pan (I used coconut oil)

Cook for 20 minutes, flip, cook another 10.

VOILAAAA

Workout: ARMS

Arnold’s Blueprint Phase 1
This template can be found on Bodybuilding.com

Arnold Dumbbell Press – 5 sets
12.5lbs x 30 reps
15 x 10
15 x 9 Dropset 12.5 x 3
15 x 10
15 x 9 D.S. 12.5 x 3

Dumbbell Press & Front Raise Supersets
15 x 10 & 5 x 15
15 x 11 & 5 x 10
12.5 x 12 & 5 x 12
15 x 10 & 5 x 11
15 x 9 & 5 x 10

Reverse Flys & Upright Row Supersets
2.5 x 25 & 20 x 30
5 x 10 & 40 x 9
5 x 12 & 40 x 7 D.S. 20 x 4
5 x 10 & 40 x 7 D.S. 20 x 4
5 x 10 & 40 x 6 D.S. 20 x 5

Barbell Curls – 5 Sets
20lbs x 30 reps
30 x 10 D.S. 20 x 3
30 x 10
30 x 8
40 x 4 D.S. 30 x 2

Incline Dumbbell Curls & Concentration Curls Super Sets (4 sets)
5 x 20 & 5 x 30
10 x 10 & 10 x 11
12.5 x 7 D.S. 10 x 3 & 12.5 x 8 & 10 x 2
12.5 x 6 & 12.5 & 6

Close-grip Barbell Press (Triceps) 5 Sets
30 lbs x 15 reps
30 x 12
30 x 10
40 x 8
40 x 6

Tricep Pushdowns & Single-Arm Extension Supersets ( I am dying here )
10 lbs x 30 reps & 5 lbs x 7 reps
25 lbs x 6 reps D.S. 20 x 4 & 5 x 7
20 x 9 & 5 x 5
20 x 9 & 5 x 5
20 x 5 & 0 x 0

Abs: Oblique twists (100 reps) & Hanging Leg Raise (15 reps)

Walking: 35 mins

DONE.

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