Quest for Fire

[Erok]

Sat., 9/22. 217#.

SQ: 45x..., 135x5,5, 250x8, 290x6, 325x5. grindy. I need more squat frequency. I also need something for breakfast other than coffee & sugar.

BP: 45x..., 95x10, 145x6, 165x4, 185x6.

CGBP: 145x6,6,6,6.


tater-tot casserole with fried eggs, band practice, then chicken waaaangs.


Sun., 9/23. 216#.

3.75mi walk

DL: 135x8, SLDL x 5. back is tight. 265x8, 310x6, 350x5. hook griiiiiip.

Chinups: 3,3,3,3. surprising.

Rows: 225x5,5,5,5,5. If you ain't cheatin', you ain't rowin'.

Lat P downs: 100x12,12,12. the blue machine is lighter.
Rear Delts:20x20,20,20. pec dec.

BB Curlz: 35x12, 55x8,8,8,8,12.

CoC: singles with Trainer, attempt to close #1 is almost successful in R hand. L hand not even close.


Cream of mushroom soup, chicken drumsticks done waaaaang style, split-pea soup made with bacon instead of ham, and lentils instead of peas.
Cooked ahead for the week - several pounds of roasted squash, 3 pounds of chuck steak, seared and braised with taco seasonings.
Also - we're headed into broth season, you guys. get to it.

[Erok]

Tues., 9/25. 217.8#. Well, when a noted local chef sends you home with her Puerto-Rican beans & rice, you fucking EAT those beans & rice. With chicken. Mmmm.

OHP: 45x..., 95x8, 130x6, 150x4, 165x3.
Density Block, 10 minutes: 135x7,4,2,4,3,4,3,3. I did the math for you: 30 reps, 17 in the first 5 minutes. felt 'good'.

Delts: 25x12,12,12,12. Moving up the rack. I miss the 20's, though. They're these ancient York DBs, with the smooth, round ends. If the apocalypse ever comes, I'm stealing them.
-superset-
Dips: 8,10,8,10. geeahdeeayuhm. do these ever feel not terrible? Will there ever come a time when I don't feel my sternum tearing in half? One way to find out, I guess.

Treadmill: max incline, 6 minutes, 0.2 miles, who cares, as long as I get my pineapple juice.


egg yolk omlettes, fried squash.

[Erok]

Thurs., 9/27. 215.6#.

SQ: 45x..., 135x8, 230x10, 270x8, 310x6.
HiBar: 225x8,8.
F Squat: 135x15,15.

Chins: 4,4,4,4,4,4,4,4,4,3,2. That's 41.


Fried eggs & squash.


Sun., 9/30. 216#.

Bench: 45x..., 95x10, 135x8, 155x6, 175x9.

Flys:10x20,20,20.
DB OHP: 35x8, 40x8, 45x12.

Delts: 25x15,15,15.
DB Curlz: 25x15,15,15.

Chins: 4,3.5,4,4,3,3,3,1.5. That's either 25 or 26.
Dips: 5,5,5,5,5,5,5,5,poop,15. Hm... might be on to something there... That's 55.

Treadmill: max incline, 13 min, .41 miles. Hot Tip: to make the time go by easier, grab one of those awful fitness magazines, and page through it. Every time you read "core stability", it gives you a little boost.


pork carnitas, fried onions, over toasted bun, fried egg, guac, & sour cream on top. Later: squash soup.

[Erok]

Old Forester 100 proof. Damn good bourbon, IMO. leathery, spicy, strong finish. Gonna have to try it with an ice cube or splash of water. It's got a helluva bite.

[Erok]

Wed., 10/03. 216#.

SQ: 45x..., 135x5, 225x5, 315x5,5. having the belt at 4 is a little too loose, but the belt at 5 makes me feel like I'm giving myself a hernia (It's just pulling belly hair and pinching skin).

Chins: 6,6,5.

OHP: 45x10, 95x10, 135x5, 150x3,3,3. Why is deload week so hard? Why do I ask this every deload week?

Dips: 14, 12, 12.

Rev. Hyper: 40x15,15,25.

1 mi walk


roto chicken melt: buttered toast, covered with chicken, covered with cheese, melted in the oven, then doused with salsa.

zucchini boat: scooped out, filled with bread, mushroom soup, topped with cheese, baked in the oven.

[Erok]

Sun., 10/07. 218.2#. Deload week turned into a layoff week. Oh, well. Pizza calls.

DL: 135x10, 225x5, 315x5-doh, 350x3-hook, 390x3-hook. belt is comfortably at 4. I programmed for 390x1, so this is good.

Chins: 5,4,3,4.5,3,3,3. Not much juice left for these.
Rev. Hyper: 45x15,15,15,15,15,15. Like Butt-er.

Hammer Curlz: 20x10, 30x10, 35x10, ride's here!


Pan Asian buffet. Plates of sushi, pepper steak, fresh oysters, many types of chicken & shrimp. Tea.

Has anyone else noticed that they've monetized the fortune cookie? The front side has some dumb fortune in perfect English, and the flip side has a gaddamm Capital One ad. Childhood ruined.

[Erok]

Old Forester 100 proof. Damn good bourbon, IMO. leathery, spicy, strong finish. Gonna have to try it with an ice cube or splash of water. It's got a helluva bite.

I was right about the ice cube. just one is perfect for about 2 ounces. tames the bite, opens up the nose, perfect for sipping while grilling steak.

[Erok]

Tues., 10/09. 216.8#.

Was waiting for a rack, and wife was setting up deadlifts, so:

Cleaned press: 135x8. just getting right to it.

OHP: 140x6, 155x5, 115x8,8,8,8,8. in Aaron Paul's Todd voice: Maybe it's junk volume. But mayyybe junk volume is like junk food. The quality may not be optimal, but it'll still make you grow.

Bojack: Shut up, Todd.

Delts: 25x15,15,15. rest-pause on last set.

Dips: 6,6,6,6,6,6,6,6,8,8,10. (74) Chatted up the guy working in here, who had 55 pounds on the belt. I asked him how he knew when to start adding weight. "I could never get more than 15 reps at a time (unweighted)... adding weight certainly makes them more fun."
Asked him if the sternum tearing sensation ever goes away. "No, no, it doesn't." Good to know.


Black Butter Shrimp over spaghetti squash, Salted in the Shell Sweet Potatoes.

[Erok]

The only math involved here is the shrimp:butter ratio. 1 pound of shrimp:1 stick of butter.

Melt the butter in your skillet. Medium heat.
Add crushed garlic, ginger, dried onion(or you could chop a freaking onion and spend all your time carmelizing it. I don't care), black pepper, red pepper, paprika.
Let the butter foam up, and keep stirring so stuff doesn't stick.
The butter solids, garlic, and dried onion will gradually brown, then it will get a little too brown. This is when you dump in the shrimp.
Stir and turn shrimp until done. Salt to taste, and serve over some kind of rice or noodles to help soak up the butterrrr.

[Erok]

The trick here is to use small potatoes. Fingerlings are perfect, or just cut some larger ones into golf ball size. Also doesn't have to be sweet potatoes, you could use any kind of potato.

Toss the potatoes in a big bowl with too much salt, and just enough oil to make the salt stick.

Grill or roast in a 375-ish oven, turning once or twice. The salted skins make a lovely crust.