Not "Fried" Catfish

Okay y'all! I'm not a huge fan of catfish. Mainly because it's always fried...greasy...or blackened. And well I am not a fan of any of those. Too fatty...too soggy...too spicy. So I decided to give my new air fryer a try with a staple dish that is "usually" fried. I was sick of chicken, salmon, turkey and beef too. So....there was my motivation.

The air fryer I have, I scored at a discount store brand new! For $62!!

Ingredients

• 1lb Catfish (cut into strips)
• 1 cup Whole Wheat Panko Bread Crumbs
• 1 tbsp Mayonnaise
• 1 tbsp Dijon Mustard
• 1 tbsp Fresh Dill, (finely chopped)
• 1 tbsp Egg Whites
• 1/4 tsp Sea Salt
• 1/4 tsp Black Pepper
• 1 tbsp Cajun Seasoning

Directions

1. In a bowl, whisk together mayo, mustard and egg whites. Add in fresh dill then place the catfish strips into the mixture, making sure they are all coated.
2. Put panko bread crumbs, salt, pepper, and seasoning into a freezer bag or plastic sack.
3. Add a few catfish strips into panko crumbs and shake them around to coat them. Repeat until all catfish have been coated. You may have a little left. But I didn't have much.
4. Spray air fryer pan with oil so fish doesn't stick.
5. Fry the catfish until it is crispy and brown. I set mine on 370 degrees for 20 min and flipped them over half way through. It may take more than 20 minutes depending on the size of your strips.

The approximate MACROS per serving:

20g Carbs

5g Fat

22g Protein

Enjoy!!! You won't be disappointed. The whole family loved this one!

Building Boulders

This workout had my shoulders on FIRE!!!!
I did a pyramid workout. 

What is pyramid training?

Basic description, pyramid training is performing an exercise or two, for a particular rep and then working your way down to 1. This is intended to fatigue the muscle. This type of training can be done as an upward or downward sequence in weight and/or reps.

I used a Triangle Pyramid. With this technique you do both ascending and descending pyramids.

The numbers below represent the number of reps you will do for each of the exercises.

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

You will have 19 total sets, equalling to 109 reps of each exercise.

Exercise #1: Machine 1 Arm Shoulder Press (alternating between facing away from the seat and facing towards the seat)

Exercise #2: Arnold Press

Exercise #3: Alternating Dumbbell High Pull

Exercise #4: Dumbbell Lateral Raise (seated- leading with pinky finger)

Exercise #5: Bent Over Rear Delt Fly (I used weight plates on this one)

So you will complete 10 reps of each exercise before moving on to 9 reps of each exercise. 

I started with the heaviest weight I could use for each set for exercises #1-4 and stuck with a lighter weight for #5 throughout the whole workout. 

***For a bonus finisher/cardio try this one out. It really topped off my workout of the day.***

20 Seconds Work/10 Seconds Rest for 5 Rounds

-Battling Ropes Alternating Single Arm Slam
-Battling Ropes Double Arm Slam

Biceps & Bands

Hey there!

Today's workout was a doozy. You will need a resistance band. The ones I use I ordered on Amazon. They come in various resistance and an easy carry bag. Which I love because I can throw my phone in it and it is not too much to carry around the gym with all the bands.

Here is the link if you want to order them via Amazon:
https://www.amazon.com/Starwood-Sports-Exercise-Resistance-Bands/dp/B071YBPFBF/ref=sr_1_3?ie=UTF8&qid=1523031550&sr=8-3&keywords=starwood+sports+resistance+bands

Here is the workout! Give it a try and tell me what ya think.

Biceps & Bands

100 Barbell Curls (no dropping the bar until completed)


4 Sets of Each

1. Incline DB Curls (6-8reps, twist wrist and do 4 more)
Superset: Banded Step Out & Squat (10side)

2. EZ Bar Cable Curls
(7 regular/7 slow/7 bottom half/7 top half)
Superset: Standing Banded Fire Hydrant (10side)

3. High Cable Curls (15 reps slow eccentric)
Superset: Banded Duck Walks (20 forward/20backward)

4. Smith Machine Drag Curls 20/15/15/10
Superset: Banded Straight Leg Kickbacks (on bench)

5. Plate Curls (8 reps)
Superset: Banded Sumo Squats (20 reps)

6. KB Single Arm Curl (10 reps)
Superset: Banded Curtsy Lunge to Reverse Lunge (10side- front foot elevated)

7. Lying Rope Curls (12 reps)
Superset: Lying Banded Hip Abduction (20 reps- on back elbows on floor)

WORKOUT OF THE DAY - BACK

Back Workout

10 Sets x 10 Reps

1. Single Arm Lat Pulldown
Superset: Low Cable Row

2. High Pulley V-Bar Row
Superset: Straight Arm Pulldown with Rope


Finisher/Cardio (1min each-NO REST)
1. Rope Climb
2. Reverse Lunge Kettlebell Row(Right)
3. Rope Climb
4. Reverse Lunge Kettlebell Row(Left)
5. Rope Climb
6. Side Plank Reach Through(Right)
7. Rope Climb
8. Side plank reach Through(Left)
9. Rope Climb
10. Alternating Kettlebell Squat with High Pull
11. Rope Climb
12. TRX Squat & Row(palms facing in)
13. Rope Climb
14. TRX Sumo Squat & Wide Row(palms facing down)
15. Rope Climb
16. Plank Jack