This week we are going to explore another exercise – this time for the back. In the video, I use a small cambered bar (the one that has a space cut out in the middle) but you can certainly use a regular straight bar. As you perform a bentover row, keep the pressure pulling into the rack as well.
How to add this into your workout? Well, much of it depends on your program and goals. In a body part split routine (bodybuilding), definitely on back day, sets of 8-10 are good. For powerlifting or a more strength oriented program, I would include it on your bench press day or even your deadlift day. Really be sure to pull the elbows back and squeeze your shoulders – don’t let your biceps and forearms take over.
If you know me, you might know I’m a bit of a Pinterest freak. And I’ve vowed to actually try the things I pin on Pinterest. I’m in my last week of prep for my show and baking and cooking for others is soothing for me… strange I know.
Decided to whip this up for the kids for dinner. They had a scoop of this, 2 scrambled eggs and a piece of toast. We called it one of our “Power Dinners.”
Blueberry – Banana – Chocolate Chip Oatmeal Bake
2 cups oats
1/4 cup brown sugar
1 tsp cinnamon
1 tsp baking powder
1/2 tsp salt
1/2 cup blueberries (I used frozen, slightly thawed)
1/4 cup raisins
1/8 cup chopped walnuts (just a small amount as I wasn’t sure how much the kids would like it, but I wanted the good fats)
Mix above ingredients together and put in a greased/sprayed 8×8 pan.
Sprinkle chocolate chips and banana slices on top. (Again, I used just a few chocolate chips and only put bananas on half of it.)
2 cups almond milk
3 Tbsp melted butter
Splash of vanilla
Mix together and pour that over the oat mix. Gently shake the pan so the liquid settles all around.
Bake at 375 for 35 minutes. I sprinkled a little brown sugar on top for the last 2 minutes. (Hubby really liked it too! It wasn’t overly sweet either.)
Here’s the breakdown in case you’re curious: (This 8×8 pan was cut into 9 squares)
23 g carbs
6.4 g fat
4 g protein
Optional add-ins – you could mix and match a variety of things:
(I’m going to work on bringing up the protein in this too.)