My weekend

      This weekend was preparing pancakes with apple condensed milk and coconut crumble for breakfast. Salmon for dinner with a salad of tomato, cucumber, lemon juice and olive oil.

      I have a square grill pan, so the pancakes turned asymmetrical. But were very tasty.
More prepared Caesar salad with chicken breast, garlic croutons and parmesan cheese course.

 

Monday. My workout.

 

In Monday I was training to the fitness club (California WOW Experience) training on the legs and press.

I started by running to warm up (10 min/ 1Km) heart propels blood and me can start to exercise.

First exercise: Barbell Squat

Muscle Targeted: Quadriceps

4 sets of 11 repetitions

This is a great exercise is not an isolated.

Second exercise: Leg Press

Main Muscle Worked: Quadriceps

Other Muscles: Calves, Glutes, Hamstrings

Equipment: Machine

Mechanics Type: Compound

Force: Push

4 sets of 11-12 repetitions

Third exercise: Leg Extensions

Main Muscle Worked: Quadriceps

Equipment: Machine

Mechanics Type: Isolation

Force: Push

3 sets of 11-12 repetitions

Fourth exercise: Lying Leg Curls

Main Muscle Worked: Hamstrings

Equipment: Machine

Mechanics Type: Isolation

Force: Pull

4 sets of 11-12 repetitions

 

Fifth exercise: Calf Press On The Leg Press Machine

Main Muscle Worked: Calves

Equipment: Machine

Mechanics Type: Isolation

Force: Push

4 sets of 11-12 repetitions

Well, move to the Abdominal Exercises.

First exercise: Knee/Hip Raise On Parallel Bars

Main Muscle Worked: Abdominals

Equipment: Other

Mechanics Type: Isolation

Force: Pull

4 sets of 20 repetitions

Second exercise: Decline Oblique Crunch

Type: Strength

Main Muscle Worked: Abdominals

Equipment: Body Only

Mechanics Type: Compound

4 sets of 20 repetitions

 

So we did a good job, now let us go home to eat.

Funny fur seals in the water mask.

My dinner after training: red peppers, tomatoes, eggs, sausages, salad (corn, crab sticks, eggs) and brown bread.

 

Us indulge on friday

  
  Each friday we have a many cakes on our work. Their cook and sell, many kind and all very tasty. Each time I don't  know what I want and every time buy cheesecakes.
I tell you "It's a kind of magic!"