This has been a pretty low-key weekend for us, which has been nice because it has allowed me to recover from my case of the sniffles. That is important because, starting tomorrow, I have a full week of Parent-Teacher Conferences, and I need to be 100% for those! I woke up this morning and headed to the gym to complete my second legs workout of the week.
Week 5 Day 6: Legs
- Seated Leg Curl: 3 sets of 10 reps (50 pounds)
- Leg Extensions: 3 sets of 10 reps (75 pounds)
- *Superset – Barbell Lunge: 3 sets of 20 reps (40 pounds)
- *Superset - Abductor Machine: 3 sets of 20 reps (100 pounds)
- Kneeling Alternate Leg Curls: 3 sets of 12 reps each leg (15 pounds)
- Adductor Machine: 3 sets of 20 reps (80 pounds)
- Stiff-Legged Deadlift: 3 sets of 10 reps (60 pounds)
- Single Leg Barbell Squat: 3 sets of 10 reps (30 pounds)
- Leg Press: 1 giant drop set to failure – for me, 20 reps (135 pounds)
- Standing Calf Raise: 3 sets of 20 reps (50 pounds)
- Calf Raise on the Leg Press: 3 sets of 20 reps (90 pounds)
- Cardio: Incline Walking (30 minutes)
The stiff-legged deadlift and single leg barbell squat were new-to-me exercises, so I referenced the original workout to watch the demonstration (can be seen here). Then I came home and was excited to whip up a pancake and create a recipe on the fly. One of the many reasons I love the weekend is because it gives me more time to prepare delicious, healthy food! My parents had bought me a container of unsweetened, shredded coconut (which I love!), so I made sure to incorporate that in the recipe, plus other ingredients I had on hand. This was a high-protein breakfast that will keep me satisfied for a long time!
High Protein Blueberry Coconut Pancake & Frosting
- 1/3 cup old-fashioned oats
- 1 tablespoon wheat germ
- 2 tablespoons unsweetened, shredded coconut
- 1/4 teaspoon cinnamon
- 1/4 teaspoon baking powder
- 1 scoop vanilla whey protein powder
- 3 tablespoons flaxmilk (any milk will do)
- 1/4 cup unsweetened, natural applesauce
- wild frozen, blueberries
- 1. Mix all dry ingredients.
- 2. Add wet ingredients and stir.
- 3. Pour into a greased pan.
- 4. Cook on medium heat for a few minutes.
- 5. Flip. Cook. Remove from eat.
The pancake came out looking quite scrumptious, if I do say so myself!
While the pancake is cooking, preparing your frosting. Katie always includes her own protein frosting in her breakfasts, and I decided to copy her. I made a couple of tweaks to her original recipe, so here is mine below.
- 1 tablespoon peanut butter
- 1/4 cup wild, frozen blueberries
- 1/2 scoop of vanilla whey protein powder
- 2 drops agave nectar
- dash of water
- chia seeds (for thickening)
- unsweetened, shredded coconut (for sprinkling)
- 1. Microwave peanut butter and blueberries for 1 minute. (Blueberries will leave some juice in the bowl. That’s ok.)
- 2. Stir in protein powder, agave nectar, chia seeds, and add water slowly until you reach the consistency you desire.
- 3. Top pancake with frosting.
- 4. Sprinkle more unsweetened, shredded coconut on top!
The frosting doesn’t look so pretty due to the color, but I can assure you it tastes amazing!
Can anyone guess how much protein this guy packed? Fine, I’ll just tell you. 33 grams! Now if that isn’t the perfect protein-packed breakfast after a strenuous week of weight-lifting, then I don’t know what is. Happy Sunday to you!
Do you like to make your own pancakes? Any secret ingredients?