Quest for Fire Quest for Fire - Page 120

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Thread: Quest for Fire

  1. #1191
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    Default

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Tues., 10/01. 222.6#. I made venison pot roast for all my lunches this week. life is good.

    DL: 135x5, 225x5, 315x2, 340x5. woo - cardio!
    SLDL: 275x5,5,5.
    Row: 225x5,5,5.
    Supine grip Row: 155x12,12,12.


    pork cheeseburgers, cream of spinach soup.

  2. #1192
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    Thurs., 10/03. 224.6#. no racks open tonight. this place is crazy.

    Cleaned OHP: 45x..., 85x8, 105x5, 125x5, 145x5,5,5,5,5. Got all the 10# bumpers up in here. It looks sooo heavy.
    pretty consistent 3-4 minute rests. okay, maybe a 5 in there.

    Hey whaddya know - there's a lat machine and a delt machine right here in front of me!

    Lat Pdowns: 130x10, 10, 10, 10, 10.
    Side Delts: 30x12, 50x12, 12, 12, 12.


    Bachelor chow with baby bok choy, ham salad sandwich & doritos. Cookie dough ice cream.

  3. #1193
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    Sun., 10/06. 225.5#.

    SQ: 45x..., 135x10, 225x5, 310x5,5,5.
    Dips: 10,10,10.
    Standing Calf Raises: 125x8,8,10.

    steak & eggs.


    Mon., 10/07.


    Bench: 45x..., 95x8, 135x5, 165x5, 185x3, 210x5,5,5.
    Face Pulls: 60x15,15,15,15.

    CGBP: 160x8,8,8.
    Side Delts: 8x20,20,20,20.

    WGBP: 120x12,12,12.
    Rotators: 8x15,15,25.

    Preacher Curlz: 20x5, 30x10, 40x10,10,10.

    steak & eggs.


    Tues., 10/08. 5 mile walk, pork chops & cauliflower au gratin.


    Wed., 10/09. 226#.
    1 mile walk.
    DL: 135x10, 225x5, 315x2, 350x5.
    SLDL: 275x5,5,5.
    Row: 225x5,5,5.
    Supine Grip Row:: 155x12,12,12.
    1 mile walk back.

    brats, eggs, kim chi, roasted roots.


    Sat., 10/12.

    OHP: 45x..., 95x10, 135x5, 155x3, 175x3,3,5, 140x5,5,8. Guy in the next rack was squatting 570x1 in belt & sleeves. Very motivating.
    Lat Pulldowns: 100x10, 110x10, 120x10,10,10.

    out with friends for decent Chinese/Singaporean cuisine. potstickers, stir-fry beef & shrimp, big noodles, tea, all that stuff.

  4. #1194
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    Tues., 10/15. 225.8#.

    20s of Rotators, Face Pulls, Front Raises to flush out a tight R shoulder.

    SQ: 45x..., 135x8, 225x5, 315 x 5, 5, 8. neat. 8 minute rests.

    turkey sandwich, steak florentine, broccoli.


    Wed., 10/16. 226#. The non-frozen portion of the venison stew has been consumed. Now if I want any more, I have to thaw it.

    Front Raises: 5x20,20,20. I know they don't do anything, but it makes the R shoulder feel better. It's been janky lately. Yes, probably from all the stupid bench stuff.

    BP: 45x..., 95x10, 135x5, 165x5, 185x3, 212.5 x 5, 5, 5.
    Face Pulls: 40x30,30,30.

    OHP: 115 x 10, 10, 10, 10, 10. 5 min rests till the last set - 7 min. shoulders feel great.

    snacky cheese & deli meats, lamb shoulder chop & sweet potato.

  5. #1195
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    Mon, 10/21. 224.4#. Considering I carb-loaded with Doritos after being distracted by life for FIVE WHOLE DAYS, I'm doing pretty good.

    SQ: 45x..., 135x12, 225x5,5,5.
    OHP: 45x..., 95x12, 135x5,5,5.
    DL: 225x5, 315x5.
    Stairbastard: 4 min, 9 floors. let it end.
    Delt Machine: 30x12,12, 35x15. wife likes the delt machine. Good convo on how machines are useful when you're too fatigued to change plates, but still want to get work in.


    ham salad, cheese, turkey pot pie, mixed greens.

  6. #1196
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    Wed., 10/23. 223.6#.

    OHP: 45x..., 95x8, 135x5, 155x3, 177.5 x 3, 3, 3.5. ooo, that fourth rep - had it well overhead, fighting through the sticking point, when I lost tightness and my spine flexed.

    Lat Pulldowns: 120x 8,8,8,8,8,8.

    Band pullaparts: 6 sets.


    out with friends for awesome Thai food.

  7. #1197
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    Default Philly Cheese Steak... Soup.

    oh yeah.

    1. Roast your beef. I like a chuck roast braised in broth with onion, garlic & peppers. Slice thin and reserve the beef and the broth.
    2. Saute your onions and bell peppers in the soup pot. When they look good, pour in the beef broth.
    3. In your roux pan, melt butter till it's about done bubbling. Whisk in your flour - I like arrowroot powder.
    4. Keep whisking, and add cream, a bit at a time.
    5. Keep whisking! Add shredded mozzarella cheese (or cream cheese), a bit at a time. (I don't know what kind of cheese they use in Philly, but it's white.)
    6. When you're tired of whisking, or the roux is done, stir it into the soup pot.
    7. Add the sliced beef, salt & spice to taste. Serve with bread.

  8. #1198
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    Default Ketchup Log.

    oh, well, life gets in the way of both training and posting about training.

    Sat., Nov. 2. 225.8#.

    SQ: 45x..., 135x5, 225x5,5,5.
    OHP: 45x..., 135x5,5,5,5,5.


    Sun., 11/03.

    FSqt: 45x..., 95x5, 135x5,5,5.

    The Light Day Circuit:
    Stairbastard: 5min-16Floors, 5min-9Floors, 5min-16Floors.
    GHR: 15,15,15.
    Dumbbells: Rotators: 5x15, 20, Front Raises: 5x15, 15, OHP: 30x8,8,12.

    Treadmill, 10 min, max incline. Avg. HR 144.


    Tues., 11/05. 224.2#.

    OHP: 45x..., 95x8, 135x5, 155x3, 180x2,2,3. well, fuck yeah.

    Stairbastard: 5min-16Flr, 5min-13Flr, 5min-16Flr
    GHR: 15,15,15.
    KB RDL: a medium sized KB x 15, to stretch out the butt.


    Sat., 11/09. 224.6#.

    SQ: 45x..., 135x5,5, 225x5, 315x1,1,3.

    Stairbastard: 5 min-17Flr
    GHR: 20,20.


    Tues., 11/12. 223#.

    SQ: 45x..., 135x10, 225x8, 265x6, 305x4.

    OHP: 45x..., 95x8, 145x5,5,7.

    Stairbastard: 5min-17Flr, 5min-15Flr
    GHR: 15,15.
    Last edited by Erok; 11-13-2019 at 03:39 PM. Reason: i forget what day it is.

  9. #1199
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    Default Salmon Chowder

    1. Melt the butter in the pot.

    2. Add fresh salmon that has been skinned and cut into cubes (or leave the skin on, I'm not gonna stop you, you freak), sprinkle with salt and saute until just about cooked, then reserve.

    3. Add chopped onion, let them get sweaty, then add all your other veggies. I did corn, garlic, jalapeno and zucchini. Potato and leek would also be good.

    4. When those are looking good, add a generous cup of broth and a generous cup of heavy cream.

    5. Add spices. Salt & pepper are always good. Also rosemary.

    6. If you have a hand blender and you want it smooth, now's a good time to use it. If you want it thicker, add some starch.

    7. Cover & simmer about 15 min, add the salmon back in, and simmer another 5 min.

  10. #1200
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    Default Gratin. Gratis.

    starting strength coach development program
    You can always do this with the classic ingredient, potatoes. It's also fun to make it with cauliflower. I have fond memories of my mom's no-fuss microwave cauliflower casserole, and this is an acceptable substitute.

    1. Chop up your fresh head of calliefleur (or potatoes, you traditionalist). Steam for 5-10 minutes. I guess you could microwave it, too. Just so it starts to get tender, and don't overcook it. Yeah, you could use frozen, and think you're saving yourself time, but then you have to thaw it and drain all that water.

    2. Grease a casserole pan, and put in the colliflower.

    3. In your sauce pan, melt the butter, add some chopped garlic, ground pepper and whatever else, whisk in the starch, start adding cream, then add about half of that big pile of shredded cheese.

    4. Pour the sauce over the collieflour. Top with the rest of the shredded cheese.

    5. Bake at 350 for, oh, I dunno. Give it one episode of Schitt's Creek, then check it. If it's not browned perfectly, maybe watch as much of a You Tube fitness video as you can stand & come back. You know what to look for: golllden browwwn.

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