Hey Fit Fam!
Here’s your weekend dose of what’s going on in DMP Fitness World
Chef DMP
"Shrimp & Sausage Smothered Okra 🥣 "
Shrimp & Sausage Smothered Okra 🥣 by Chef DMP
Note: I'm using an all-natural Andouille Sausage in today's recipe.
1️⃣ Slice up 12 oz of Andouille Sausage 🌭 (set aside in a separate bowl)
2️⃣ Chop up the following veggie (and put together in a separate bowl):
1 cup of celery
1 orange bell pepper 🫑 (but you can use any color you choose)
1 cup of onions
1 Jalapeno to give it that fresh 🦵
Approx 3 TBL of fresh garlic 🧄
Note: if you're using raw sausage, you want to sear on medium/ medium high heat until its browned
3️⃣ Add your mixed veggies to the pot and saute until the onion is translucent
4️⃣ Add 20 oz of crushed tomatoes
5️⃣ Season with Tony Chachere and Italian herbs
6️⃣ You gotta add the bay leaf of course 🍃
7️⃣ Add 1 lb of sliced okra to the pot
8️⃣ Add about 30 pre-cooked shrimp 🦐
9️⃣ Season with black cracked pepper
1️⃣0️⃣ Stir that in real good and bring to a boil
1️⃣1️⃣ Finally add your cooked sausage
1️⃣2️⃣ Let it simmer on low heat for approx 30 mins and then bon appetit 👨🏾🍳
Serving size (over 1 cup of rice): 1 cup
Calories: 343
Sugar: 5.1 g
Sodium: 452.8 mg
Fat: 7.5 g
Saturated Fat: 1.4 g
Carbohydrates: 34.3 g
Fiber: 7 g
Protein: 36.6 g
Cholesterol: 168.1 mg
Follow #dmpfood
for more healthy food
creations 😋
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Black Magic Supply - Try This 4 Day Push / Pull Routine
Hey!
For lifters aiming to increase strength and muscle mass without having to train 5–6 days a week, the four-day push–pull workout split may be a terrific choice. This is a well-liked and efficient muscle-building regimen that enables lifters to train a muscle more frequently, integrate harder compound lifting, and recuperate in between sessions.
Push/Pull Explained
Push/pull/ is a training split which includes pushing muscles one day (chest, shoulder, triceps, quads, hip flexors), the pulling muscles the next day (back, biceps, forearms, abs), and lower body (quads, hamstrings, glutes), and other accessory muscles such as calves and abs on either day.
Benefits
1. Works Out the Majority of Muscle Groups at Least Twice Weekly
You can work out four times each week and train different muscle groups twice a week by adopting a push-pull split. You only train the muscle once a week when using different workout splits, such as training legs one day, chest and back another, arms the third, and shoulders the fourth. Because it is practically impossible (or extremely inefficient) to fit all of your weekly training volume for a muscle onto one day, exercising a muscle directly at least twice a week is essential if you want to gain muscle mass. By increasing your workout frequency, you'll be able to work the muscle more effectively and frequently while lowering your risk of injury and overly sore muscles.
2. Enables Regular Barbell Strength Lift Training
You could theoretically train the bench press, squat, and deadlift twice weekly in addition to your weekly training session for each exercise. For instance, you might perform trap bar deadlifts and barbell Romanian deadlifts in the same week as front and back squats, bench press, and flat dumbbell bench. For those who want to maximize their strength without having to spend more than five days in the gym, the push-pull training split is fantastic.
3. Makes certain you build up enough training volume for muscle growth
One of the most important aspects influencing muscle growth is training volume (the total number of excellent work sets per week). Aiming to work muscle groups directly with at least 12-16 total sets per week, and even up to 20-24 total sets, is a common goal for lifters who train four times a week (in specific training phases). To that end, lifters should try to train a muscle directly with 8–12 total sets during a single session because doing more than that frequently denotes low-quality work or doing it for the sake of "doing more." This is why working out a muscle group at least twice a week (and sometimes even three or four times) is far superior to doing so just once.
Below you will find sample workout splits. For best results, choose the one that works best for your schedule.
This workout split is ideal if you do not want to train on the weekends.
Monday: Push
Tuesday: Pull
Wednesday: OFF
Thursday: Push
Friday: Pull
Saturday: OFF
Sunday: OFF
This workout split is ideal if you want to maximize your rest between sessions to allow for more recovery.
Monday: Push
Tuesday: OFF
Wednesday: Pull
Thursday: OFF
Friday: Push
Saturday: Pull
Sunday: OFF
Any variation works well, however having an off day here and there can help you if you recover between sessions.
Push Day Workout:
Back Squat: 5 sets of 6- 12 reps
Barbell Bench Press: 5 sets of 6 -12 reps
Hack Squat or Leg Press: 3 sets of 6 - 12 reps
Dip: 3 sets of 6 -12 reps
Dumbbell Lateral Raise: 4 sets of 10-15 reps
Cable Tricep Pushdown: 4 sets of 10-15 reps
Pull Day Workout:
Wide Grip Pull Up or Pull Down: 4 sets of 10-15 reps
Romanian Deadlifts: 4 sets of 6 - 12 reps
Seated Cable Row: 4 sets of 10-15 reps
Seated Leg Curl: 4 sets of 15-20 reps
Hammer Curl: 4 sets of 10-15 reps
Walking Lunge: 3 sets of 20-30 steps
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PERSONAL/ VIRTUAL TRAINING
Read about Catherine Pell getting ready for the Warrior Dash
“For the first time I competed in the Warrior Dash 3.51 mile race with 12 obstacles; including mud and fire. I almost chickened out, but with Darryl’s encouraging words “compete at your own pace” decided to go for it.” - Catherine
Have a referral for me.. send them my way & when they sign up I’ll show you my appreciation with a $25 referral fee!!
TERRITORY FOODS
From backyard BBQs to drive-through dining, the burger is a summer staple we’re excited to serve up with some chef-y Territory flair.
"Healthy Food Delivered Fresh"
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That's all I have for this week. If there's anything more you'd like to see, please let me know. You guys have a wonderful week!
ENVISION, BELIEVE, EXECUTE and SUCCEED
To your health!
DMP Fitness
Your Goals + Our Design = Get You Fit
Owner/Master Trainer
Email: Darryl@dmpfitness.org
Web: www.dmpfitness.org