Protein pancakes and shoulders

These guys make such a great snack! 

Super easy and paleo friendly. 

*1 banana

1/3-1/2c egg whites 

A pinch of baking soda 

Vanilla protein powder (I used paleo pro)

3 tbsp coconut flour

I cook mine on a griddle with some avocado oil.

 CHECK OUT THIS LITTLE GEM! 

Shoulders

*static seated dumbbell  presses 

3 sets 10-10-5 reps each set

*barbell upright rows

3 sets 15

*all around plate raises 

3 sets 30-20-10 increasing wt

*dumbbell straight arm front raises

3 sets increasing wt 20-15-12

*cable single arm rear felt fly

3 sets increasing wt 15 reps

*leaning single arm cable fly

3 sets increasing wt 10-15 reps

*standing cable upright row

3 sets increasing wt 12-15 reps

*front plate raise (heavy plate) 

3 sets 10 reps (no rocking)

*dumbbell shrugs

3 sets increasing wt 20 reps

SHOULDERS workout from yesterday. 

Thought I'd share since so many of you ask me about what I do. 

I usually rotate machines, cables, free wts and currently in trying to hit all angles of my shoulder. I used to just press and press and press! ;)

Rear felt cable flys as finisher 

*until failure ( lighter wt ) (think 30-50 reps) 

This took me and hr and 15 maybe. Maybe a little less. 

Hope y'all are having a great summer!