1) Smith Machine Military Press 8 - 10 x 4 working sets 25kgs
2) Single Arm Cable Raises 8 - 10 x 4 sets each arm 6.25kgs
3) Upright Barbell Row 10 - 14 x 4 25kg
4) Cable Rear Delt Flyes 6 - 8 x 4 sets (included 1 drop set, last set) 7.5kgs
5) Rear Delt Raise 10 - 12 x 4 sets 10 kg dumbbells
Sweet Potato Pancakes by Ashley Horner - Sweet potato pancakes. 1 small sweet potato baked no skin and mashed. Add 3 egg whites, 1tbsp of coconut flour, 1tsp of almond extract (vanilla is fine too) mix well. Optional- add slivered almonds and a punch of stevia for added sweetness if desired! ♥ make like a pancake. I never use any syrup, but try agave or raw honey and a dash of cinnamon.
