Workout Routine February 2017

Generally I follow a 5×5 format (5 sets, each of 5 reps). I try to not spend longer than an hour in the gym, and I focus mainly on lifting weights and not cardio (as I bike a lot). I lift every Monday, Wednesday and Friday morning.

Workout A:

  • Back squats
  • Bench press
  • Dumbbell single arm row
  • Lunges
  • Abs
  • Shoulder press
  • Push-ups
  • Cardio

Workout B:

  • Romanian deadlifts
  • Normal deadlifts
  • Pull ups
  • Chair dips
  • Standing strict press
  • Hip raises
  • Leg raises
  • Squat shoulder presses
  • Cardio

Workout C:

  • Front squats
  • Incline chest press
  • Bend over rows
  • Abs
  • Push-ups
  • Sumo squats
  • Tricep pulls
  • Leg kicks
  • Cardio

 

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Lentil wrap

Ingredients (5 wraps):

  • 2 tbs, Green tahini dip
  • 1 tsp(s), Coriander
  • 1 tsp(s), Spices, cumin seed
  • 1 tsp(s), Red Pepper Flake
  • 4 Cup (70g), Shredded Cabbage
  • 5 lavash, Whole Wheat Lavash Bread
  • 1.25 Cup (24g), Tvp
  • 1.00 Cup Dry 45g, Split Red Lentils

Nutritional info (per wrap):

  • Calories: 505 kcal
  • Protein: 29g
  • Fat: 2g
  • Carbs: 91g