May 13, 2025

Front Squat

5-5-3-3-3-1-1-1-1

Post load to comments.

Then, practice L-sits for 10 minutes, and planks for 10 minutes.

---

Keto Chicken Drumstick and Arugula Salad Recipe

Ingredients (Serves 2)

For the Chicken Drumsticks:

• 4 chicken drumsticks (skin-on, bone-in)

• 2 tbsp olive oil

• 1 tsp smoked paprika

• 1 tsp garlic powder

• 1 tsp onion powder

• 1/2 tsp dried oregano

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1/4 tsp cayenne pepper (optional, for heat)

For the Arugula Salad:

• 4 cups fresh arugula

• 1/2 cup cherry tomatoes, halved

• 1/4 cup cucumber, sliced

• 1/4 cup red onion, thinly sliced

• 1/4 cup shaved Parmesan cheese

• 1/4 cup toasted walnuts (optional, for crunch)

• 2 tbsp extra-virgin olive oil

• 1 tbsp fresh lemon juice

• 1 tsp Dijon mustard

• Salt and pepper to taste

Instructions

Chicken Drumsticks:

1. Preheat Oven: Preheat oven to 400°F (200°C).

2. Season Chicken: In a bowl, mix olive oil, smoked paprika, garlic powder, onion powder, oregano, salt, pepper, and cayenne (if using). Rub the mixture evenly over the drumsticks.

3. Bake: Place drumsticks on a baking sheet lined with parchment paper or a wire rack. Bake for 35-40 minutes, or until the internal temperature reaches 165°F (74°C) and the skin is crispy. Flip halfway through for even cooking.

4. Rest: Let drumsticks rest for 5 minutes before serving.

   
   

Arugula Salad:

1. Prepare Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper until emulsified.

2. Assemble Salad: In a large bowl, combine arugula, cherry tomatoes, cucumber, red onion, Parmesan, and walnuts (if using). Drizzle with dressing and toss gently to coat.

   
   

Serve:

• Plate the arugula salad and top with 2 drumsticks per serving. Optionally, garnish with extra Parmesan or a lemon wedge.

Macros (Approximate per serving)

• Calories: 550 kcal

• Fat: 45g

• Protein: 30g

• Net Carbs: 5g

---