Monday, September 9, 2013

Current Workout Schedule for Sept.

Current Schedule is something like this...
3-Day Cycle, 2x per week.


  • Squats, 3x10, pullups between sets.
  • Lunges, 3x10, calve raises between sets
  • DeadLift, 3x8, 60 second plank between sets.
  • Leg Press, 3x10, calves extensions between sets at the same weight.
  • Leg Extensions on Lever machine, 3x12
  • Leg Lifts, 4x10 60 second side planks between sets, alternate sides each time.
  • Weighted back extensions, 4x10.
  • Bicycle kicks, 3x100, standing 1-leg knee raises between sets, 25x per leg.
  • Jack knifes, 5x10
  • Front leg lifts, 5x10
  • Mountain climbers, 1x100.
  • Bench, 5x5
  • Incline Bench, 5x5
  • Triceps dips, 3x10, light kickbacks between sets (5-10lbs usually)
  • Front shoulder raises, 3x12, 5lbs rotator cups between sets
  • Dumbbell or cable flies, 3x12, burpees between sets.
  • Incline dumbbell flies, 3x12, diamond pushups between sets.
  • Skull crushers, 3x12, heavy kickbacks between sets (20+lbs)
  • Overhead triceps extension, 5x12

Back/Biceps - I do this as a full circuit, 3 times.

  • Pulldowns, 3x12
  • Underhand Pulldown, 3x10
  • Low Row, 3x12
  • 1 Arm DB Rows, 3x12
  • Biceps Curls, standing, 3x10
  • Hammer Curls, standing, 3x10
  • Shoulder Shrugs, 3x10
  • Preacher Curls, 3x10
  • Lateral shoulder raises, 3x12 
  • Bent lateral shoulder raises, 3x12
  • Incline curl, 3x10

Wednesday, September 4, 2013

September 2013

Hey all,

Few things...

Sorry I haven't updated in a while, but there's a reason for this. I'm the type that goes through phases and I get bored of things quickly. At the moment, I don't have anything worth sharing, and on top of that, work is absolutely draining me.

That said, I made some delicious salmon and zucchini salad the other night for dinner, but unfortunately, I didn't document it.

That said, I'm currently at a point where my health / nutrition / fitness is a personal journey that I'm not up for sharing. It's very likely that I will get back into it, just as I go through phases of deactivating Facebook and reactivating it sporadically.

I'll be back.

Until then, take care of yourself. There's plenty of motivation out there.

Monday, June 24, 2013

Recipe: Sweet Potato Whole Wheat Gnocchi

My ingredients for these are pretty simple.
Sweet potatoes
Whole wheat flour
Salt, pepper, and basil.

Start by baking the sweet potatoes.
Once they're done, skin them and put them in a mixing bowl.
Mash them and mix with the flour. I don't have amounts specified, because I don't actually measure things when I cook. A simple way to follow this: just add flour in small amounts, about 1/4cup until it thickens up into what you'll see in the next image.
Now, you should have a ball of dough. There should be extra flour in the bowl too.
Break apart the dough and roll it into ball-shapes, taking some of the extra flour and patting it down as you go.
I like to flatten each gnocchi with a fork.
Sidequest - this is the garlic that goes into my sauce. :-)
Boil the gnocchi with olive oil so they don't stick and then strain them.
Once you strain them, let them sit to dry up a bit.

For my sauce, the recipe is: 1lb plum tomatoes, mushrooms and onion to taste, a bulb of garlic chopped, salt, pepper, a little sugar, 1 small can of tomato paste, 2tbsp evoo.
Boil and skin the tomatoes, and put them in a blender to finely chop them up.
Add puree, seasonings, and paste to a pot and cook. Very simple.
Finished product. I made these to have for dinner with my girlfriend, so they're for the day after.

Thursday, June 6, 2013

Apple Pie Oatmeal?

So I got a bit experimental this morning and made some apple pie inspired oatmeal. I decided to eat it all before I took a picture to make sure it's worth putting up - so I don't have a picture, but here's the recipe:

1/2 Cup Oatmeal (Steel cut or Rolled)
1/4 Cup Quick Oats (Not instant)
1/2 Banana - very ripe.
1 Small Apple, chopped
1 Tbsp Honey
Cinnamon, nutmeg and allspice to taste,
1/4tsp Vanilla Extract
10 Crushed and Toasted Almonds

Preheat oven at 300F

Mix banana and 1/4 cup of quick oats into a mush, spread it out like a pancake on a baking tray with a bit of spray or wax paper, and put it in the oven for about 20 minutes.

Cook the oatmeal and apple less water than you would normally use. When the water starts to dry up, add the honey, spices, and vanilla and mix well.

Take the banana/oats pancake above out and mold it around the inside of a bowl. I had a bit extra.

Fill it up with the oatmeal / apple mixture and put the almonds on top.

Thumbs up.

I'll post up a picture the next time I make it.

Friday, March 29, 2013

My apologies

Sorry I haven't updated in a while.

Moving is taking a toll on my time these days, and I don't have internet at home right now.

Be well, everyone. :)