Recipe + Cleaning and Pressing?

Hello!

Sunday is a low-key day, but I'll try to entertain you over in these parts. I have my PowerMeal-of-the-week (hosted by the amazing PowerCakes for all of you here today, and I am going to take you through a few shoulder exercises that I completed in my workout yesterday that literally had me screaming and naturally loving every darn second of it.

So let's get things going, shall we?

Here I have the ingredients for a DELICIOUS PowerBowl that I have been having for breakfast the past few days. I didn't take a picture of what it actually looks like, however, because A) it looks like crap in a bowl and B) I was so hungry that I practically demolished this thing in less time that it would take to actually snap a photo. Problems of a blogger...

Anyways, I shall call this recipe Kashi Protein PowerBowl and the contents are as follows:

1 cup Kashi Go Lean cereal, 1/2 or one whole scoop vanilla protein powder, 1/2 cup cottage cheese, 1 cup almond milk, 1 tsp chia seeds, dash of cinnamon and nutmeg

To be more specific of what products I used, I had PRIDE Nutrition's Respect Protein Powder in Vanilla Ice Cream (you can still get 30% off using the code OBC here), Jewel's low-fat cottage cheese (I don't care about the sodium but if you care, than go for low sodium), Silk original unsweetened almond milk, and Mila (the BEST chia seeds around). The cinnamon is from Centrella and the nutmeg is from McCormick's, if you care. :)

It was delicious. And nutritious, if I do say so myself.

It's the perfect way to start the day!

Anyways, let's move on to the shoulder shenanigans (alliteration!) I think I have mentioned before that I struggle to put 'mass' on my shoulders, and I think most people in general can agree with this. Shoulders are not easy to grow, but with time and commitment you can get there. I mean seriously, look at these boulder shoulders:

The lovely Ava Cowan! (Source)

I really wanted to do the clean and press. I've done so much research on the exercise: the benefits, proper form, appropriate usage, etc. Let's just say that after months of research I finally put them to the test. 

I'm still loving my Reeboks by the way!

I didn't want to go to heavy as this was my first time seriously performing these, so I started out light and gradually increased the weight for a total of 6 sets. With the light weight I completed 15 reps, then 12, 12, 10, 8 and 6. Let me preface this by saying that this can be a VERY dangerous exercise. You can put a lot of tension on your joints and get seriously hurt folks. This is an Olympic lift and should be taken with LOTS of precaution. I mean you don't want to be this guy, do you? (***ONLY WATCH IF YOU ARE NOT SQUEAMISH.)

Always have a spotter. Seriously. I had my dad spot me so I didn't tip over and kill myself. I was dog tired by the end of my six sets because it is a KILLER exercise. But I felt my shoulders getting a brutal workout and that was the goal.

Here is a good article on the proper execution of the clean and press. Like I said, NEVER start with too heavy of a weight, ALWAYS have a spotter, and be extremely careful. Stay focused on the lift and don't let your mind wander.

Later, I also added in shoulder press, upright rows, lateral raises, front raises, and rear delt pulls to the workout. It took me about 45 minutes in total. I also rounded everything out with a 3 minute plank. 

Here is my proof:

I honestly could've done five minutes and I should've! Next time friends I promise I will. :)

Oh and one more thing... I also got this bad boy at a local health foods store for $10 off the original price. Since I am always looking for a good source of energy in my workouts, I figured I would give it a try. I had some minor anxiety about buying it with my frugal issues but it has since passed and I am pumped (pun intended) to try it!

I hope you enjoy my recipe and with extra caution, try out the clean and press ONLY if you have been strength training for a few months at least and know exactly what you are doing. Otherwise, work your way up!

Have a great Sunday!

My awesome yoga experience that I had on Friday will be shared with you all for Marvelous Monday tomorrow! 

Questions: Would you try this recipe? (I promise it is delicious! Sometimes the way a food looks doesn't do it justice.) Have you ever done the clean and press? Do you like working your shoulders?

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