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. :)

Thursday, January 31, 2013

Quickest Nutrition Overview, EVER

So my friend asked me on Facebook about nutrition...
I wrote this up in about 45 seconds. I think it's good advice.

Count your calories.
Carb to Fiber ratio should be 10 carbs per 1g fiber at minimum
Protein intake should be from lean meats (chicken & fish), beans, nuts, and grains.
Avoid trans and saturated fats. Unsaturated fats are very good for you.

1g protein = 4 calories
1g carbs = 4 calories
1g fat = 9 calories

Whatever you carb intake is, take 25% of that for fats. E.g. if you consume 200g carbs, intake no more than 50g fat.

Protein intake depends on what you're doing. If you're working out to get big, 1g protein per pound you weigh. If you're not trying to bulk up, but get lean, then take your that 200g carbs from above, and cut that in half for your protein.

If you do the math on the calories, to bulk up, your fat/carb/protein ratio should be 20% / 40% / 40%
If you're trying to get lean muscle a la Bruce Lee style, 33% each.


or MyFitnessPal app to count calories.

That's all there is to healthy eating. Make sure you're getting your vitamins through supplements...

And knowing WHAT to eat can be found here:

Thursday, January 24, 2013

Rest in Peace, my friend.

I apologize for the lack of posts.
A very close friend of mine passed away, January 10th, 2013 and I haven't been able to write since.
Sam, you did one thing for me that not many were able to do. You kept me in balance. You knew what to say and how to say it, and things were just better. You were a good kid and like a brother to me.
I remember that one time when we walked over the waterfall after getting drinks at Flood's. I never let you live down that you took me on a date! There was that other time we went to Sweet Creams with Dan and Amanda... You put lemon and milk in your tea. It curdled and you drank it anyway. I remember working on that Chopin prelude with you. I remember you showing me the E-flat nocturne for the first time, so I just HAD to learn it on piano. I remember getting sushi with you at that place on Main St. and I played piano there, showing you I had learned it. I wont ever forget Chicago. Sam, you were a fun guy to be around. The last time I saw you, December 14th, 2012. It was Friday, and we met for lunch at the East Gourmet Buffet in Bartonsville. That was fun. Nice seeing you. The last thing you told me, at around 1 in the morning on January 1, 2013 was "Happy New Year." I sent you a drunk text back, and got an "Lol". I have that locked on my phone. I don't want to lose it. I love you man... See you on the flip side. I just wish I were saying this much further into the future. 

Sam Crismon, I'll forever miss you.
March 1, 1986 - January 10, 2013.

Wednesday, January 9, 2013

2013 Workout Plan

Happy 2013 everyone! I haven't been updating this much due to a few reasons, but mostly due to being busy. I want to kick this year off by announcing my resolution. I don't have one. Last year was to lose weight, and while I succeeded, I think a resolution has flaws. It's a lot of pressure and it can lead to depression if you're not on the right track. I'd rather make goals that I'd like to achieve. This year, I have a few categories, including fitness that I'm going to go over.

My fitness goals this year:
  • 100 Pullup Club.
    • Every morning I start my morning with pullups. 10 sets. I did 10 sets of 1 last week and this week I started 10 sets of 2. When I can do 10x2 for a whole week, it will be 10x3 and so on until I reach 10x10. A year ago, I couldn't hold myself up on a pullup bar for even half of a minute, and now I'm doing pullups. I tracked my first set of monkey bars this year as well. It was quite fun, and I wish I started doing that when I was 5, like the rest of the world.

  • Work on my 6 Pack
    • I don't have one... yet. I have the muscles, but I want to get cut. While I don't assume I'll have the Bruce Lee abs, and while it would be nice, I'm going to be a bit more realistic and say that I'll have something to show for it. That's my goal.

  • Trim the fat around my torso
    • Some body fat pockets are hard to get rid of, and I'm going to try to minimize what's left as best as possible.

What are your goals this year?

Note, I'm going to have some recipes up sooner or later, once I get around time to cook, take pictures, and write up instructions. :-) Even if  nobody reads this blog, I love posting this stuff