Chest and upper body today. Added 15 minutes on the treadmill after because for me specifically it helps with fat loss and overall conditioning. Some of you people can do 3 sets of 3 and a box jump and eat Chipotle everyday and stay lean, that shit is not me son, soooo cardio a few times a week it is. I've noticed at my strongest I was leaner and hitting cardio 3-4 times a week consistently. Doesn't have to be the same every day or every week, but the point is to increase GPP and for me cardio helps along with more reps and some strongman movements mixed in. In order to get it all in, just have to manage time accordingly while in the gym and utilize off days. 20 minutes on the treadmill on an off day isn't going to kill you or hurt you and could help with recovery along with the other reasons previously listed.
1. Warmup circuit 3x15
2. DB Bench up to 45's 5x15
3. Bench 405x1x3, 295x3x10
4. Incline Bench 315x5, 275x2x6
5. Chain Flys 3x10
6. Diamond Pushups 3xAMRAP
7. Pushdowns 3xAMRAP
8. Treadmill 15min
0130 minutes ago
0130 minutes ago
No matter how good or bad you think your life is, wake up at the beach and problem solved ☀️🌴🍊
Asian Fried Beef Hor Fun With Gravy 滑蛋牛肉河.
Per serve you'll need;
*300g of fresh wide rice noodles (hor fun)
*150- 200g of beef fillet, thinly sliced across the grains.
*5 cm knob of ginger, thinly sliced.
*2 garlic cloves, chopped
*2 spring onions, cut into 6 cm lengths.
*1/2 white onion (optional)
*500 ml of stock.
*1 tbs of light soy.
*1/2 tbs of dark soy.
*1 tbs of oyster sauce.
*1/2 tbs sugar and salt.
*Dash of sesame oil
*Dash of Chinese cooking wine/ Rose wine (optional)
*White pepper to taste.
*1 tbs Tapioca flour. *1 tbs Corn flour.
*1 egg white, lightly beaten.
*Pickled green chillies (optional). 1) Marinate the beef slices with a little soy, sesame oil, (chinese cooking wine), white pepper and corn flour.
2)Mix noodles in 1/2 tbs of dark soy.
3)Char noodles in a smoking hot wok with a little oil. Do not move the noodles too much to prevent breakage. Set aside and keep warm.
4)Cook marinated beef on medium heat very briefly with a little oil, remove from wok and set aside. (it should be around 60% cooked).
5)Saute garlic and ginger for a 15 seconds then add in the spring onion, (white onion) continue to cook for a further 30 seconds. Add stock, seasonings and bring it to a boil.
6)Gradually add in the tapioca flour solution to thicken the sauce, it should be thick enough to coat the noodles but not gluggy. Drizzle in the egg white, turn off the heat and give it a light stir. Finally stir in the beef and add sugar and salt.
7)Pour the sauce over the noodles and serve immediately with some pickled green chillies.
I am extremely happy with the result and I hope you will give it a try too. Yummo!😊 #instafood#yum#yummy#yumyum#delicious#eat#dinner#food#foodporn#stuffed#hot#beautiful#breakfast#lunch#love#sharefood#homemade#sweet#delicious#eating#foodpic#foodpics#tagblender#hungry#foodgasm#instafood#amazing#instagood#photooftheday#fresh