Mon, 3/12. 218#. Criminy. Just send me to fat camp already.
Front Squats: 45x..., 135x5, 185x3, 225x3, 245x3, 250x3, 255x3.
-superset-
Pullups: 4,4,4,4,4,4. oh yeah.
BB Curlz: 25x12, 30x12, 35x12, 45x12, 50x12, 55x12, 50x12, 45x12,12, 40x12, 35x12, 30x23.
-superset-
Dips: 10, 10, 8, 9, 7.
Home for some speed walking with the dog while I'm still warm.
Top round steak with red wine cream sauce, sauteed zucchini.
Jessica Jones season 2! Ms. Ritter, we thank you.
Did you know you can make cream sauce with red wine? I always thought you had to use white. Well, my wife is smarter than I am.
1. Melt half a stick of butter in your saucepan, medium high heat.
2. When it starts to bubble, add some finely minced garlic/ginger/black pepper, etc. Not too much stuff, tho.
3. When it's getting toasty, dump in a good glurp (2-3 oz.) of red wine. keep the heat up so the alcohol burns off.
4. When it's reduced a bit, add a glurp of heavy cream.
(I shouldn't have to mention that during this entire process, you should be stirring your ass off.)
5. Keep it bubbling, reducing, stirring, then adding more cream a glurp at a time.
6. Repeat steps 4-5 until you're satisfied with the volume, or you're out of cream. Remove from heat, add salt. KEEP STIRRING, DAMMIT! IT'S STILL YOUR SET!
7. When the pan bottom has cooled off, you may stop stirring. The sauce will be a lovely puce color. Doesn't matter. Slather your food with it.
Wed., 3/14. 217#.
People Pleasers: 135x10, 225x5, 315x3,3,3. These are all speed deadlifts, with a shrug at the top, so the bar reaches apogee under the genital package, raising it proudly for all to be amazed. Hence the new name. (Your arm length may vary.)
The platforms were full, so I was relegated to the power rack with the 'cambered' (bent)30-ish mm bar.
The trick I learned is to set the grip with the convexity of the bar facing the shins. This way, when the bar spins due to gravity, the knurling rolls up the hand. DOH, baby!
OHP: 145x5,5,5. reminding myself it's deload week.
CoC: 3x5, holds at the last rep of each set, plus holds.
Chicken Waaangs!
Fri., 3/16. 216.4#.
Squat: 45x..., 135dx8, 225x5, 290x3,3,3
Front Squat: 135x5, 185x5, Dropsets: 175x5, 155x5, 135x8. There. I am suitably tired.
Corned beef, cabbage, Bushmills.
Sat., 3/17. We convinced our friend Omar to come check out our awesome gym. He lifted a lot back in high school, then I gave him a bunch of my hobby weights when he expressed interest in getting back into it. So, today's just kind of a fun day.
Log: 90x5,10,10.
Pullups: 4,4,4,4,3,3.
Power Cleans: 65x8.
Tire: 600x2. yeah, that's not fun. fuck that.
Farmer Walk: 150x20'.
Prowler Sprints: 66# x 45'x4,4. Really went as fast as possible with these, which is probably why my R achilles is angry with me.
Dips: 5,10,10.
Bench: 65x..., 85x10.
CGBP: 65x..., 85x8,12.
Rev. Hyper: 20x20,20,20.
Rabbit Smashers: 50x12,12,12.
Tri pushdowns: 45x..., 50x21, 55x21.
DB Curlz: many many, mostly with 30# and 25#, then we all 'posed' in the mirror, for, you know, isometrics. Got some side-eye from the actual professional bodybuilders there. Relax, guys. We're no threat to you.
Fatty, fatty ribeye steak - like prime rib fatty - marinated in worstershire, cauliflower au gratin, mushrooms, Bushmills.