Full Body
First workout after a week off. My joints feel good, but the hip area is still giving me warning signs.
Leg Press: Super high rep warm-up, then 3 x 15, 8, 8
I don’t trust my right hip flexor to not get crazy tight again. So I didn’t go anywhere close to failure, just did some slow controlled, full ROM reps, and kept the weight at 140.
T-Bar Row: 10, 8, 5, 5, 3, 10
I worked up to 70 pounds for 5 reps, then added another 5-pound plate and (just barely) eked out 3 reps.
I added a back-off set of 10 with just the 45. Lifting for some reason feels ineffective if I’m not getting a pump and a great mind-muscle connection with some higher rep ranges.
Arnold Press: 4 x 12, 10, 8
I’ve been using a dead-stop at the bottom of these, and for some reason it gives me a killer mind muscle connection with the delts.
Bent-Over Lateral Raise: 3 x 12
Chest Press: 5 x 5
Played around with a dead stop on the first set of these too. Used as much weight for this as I did for leg press. 
Biopsy Results
If skin cancer runs in your fam, this is your obnoxious reminder to go get your skin checked.
My tiny mole turned out weird and they have to cut it out later this month. It’s called a moderately dysplastic nevus.
The surprising thing is how inconspicuous this thing was. I have some huge ugly moles that I thought for sure would need to be biopsied, but those were fine. So sometimes you never know what’s going to turn out to be the potentially bad thing.
Peanut Butter & Banana Muffin Recipe
Want some muffins? Try these! I’ve made about two million muffins to get this right.
This isn’t a low carb recipe, but it’s low carb compared to most muffins. This isn’t a super high protein recipe, but it’s high protein compared to most muffins. So if your goal is to change that ratio, have one or two of these alongside a plate of scrambled eggs or as a dessert after a high-protein dinner.
I had a couple before working out this morning.
Ingredients
3 ripe, small bananas
1 cup MD, vanilla
1 cup PB2
1 cup baking Splenda
1 cup of water
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
- Preheat oven to 350.
- Mash the bananas into a lumpy sludge.
- Add all other ingredients.
- Mix until it’s a batter.
- Spray a muffin tin or silicone muffin cups with coconut spray.
- Add to 10 muffin cups.
- Bake for about 20 minutes depending on your oven, elevation, and how much batter made it into each muffin cup.
Calories and macros per muffin:
• Calories 112
• Protein 11g
• Carbs 14g
• Fat 1g
These macros and calories are not precise because banana sizes vary. If you only have large bananas on hand, just use two. If you only have small ones go with three. Medium? Err on the side of more. Don’t stress about it too much because this recipe’s hard to mess up.