Grilling some meats is reputed to increase cancer risk thanks in part to chemical compounds called HCAs, which form at high temperatures. So what’s a July 4th cook to do?
Their answer: Grill tofu.
My answer? Grill more meat — preferably beef, or something you killed yourself like venison — and eat it. Wash it down with a beer.
Life. You’ll never get out alive, so enjoy it while you have it. 🙂
Oh my… I think Julie Golob has created something amazing: Kimchi Venison Meatloaf.
Wife, I know you’re reading this… it must be made! 🙂
Dear Denny’s.
The 13oz steak and eggs breakfast has over 20 grams of protein. You should mark it on you menu as such … But I know it’s not popular to do so. Behold the stupidity of marketing.
[T]he position that Obama is now taking on medical marijuana—go after producers and sellers but leave patients alone—is no different from the position his predecessor took. In fact, Obama’s crackdown on medical marijuana is, if anything, more aggressive than Bush’s, with more frequent raids, IRS audits that threaten to put dispensaries out of business, forfeiture threats to dispensaries’ landlords, and direct interference in the legislative process by U.S. attorneys. This is certainly not what voters thought they were getting when they heard Obama repeatedly promise to change course on this issue.
How’s that hope and change working out for you?
Meet the new boss… worse than the old boss.
Has it been a month already?
Squats
Damn. That was… heavy. That was… hard. The first set I pushed through but I could tell it was heavy. I think I need to put more time between the last warmup and the first work set. The second set though… that was very difficult. I’ll say this: I recall upon racking the bar that I realized I was hearing the gym music again… somewhere around the 3rd rep my brain just blanked out. I’m not sure why. From the exertion? from my body going “crap! we need to focus all energies on moving this weight to the exclusion of all that isn’t important, like hearing stuff.” I don’t know, but it was interesting. But on the 3rd set? I powered through it. The difference? Mental. Between set 1 and 2 I was a little distracted from overhearing gym chatter. After set 2 I just shut my brain down and focused on what I was about to do, the task immediately in front of me, nothing else. Powered through it fine.
Nevertheless, I think it’s time for me to stop 10# increments and go to 5# increments. Furthermore, the powerlifting belt I ordered will be here Tuesday and I’ll start using it on Wednesday. I know use of the belt will aid my lifting and it can add something like 25# to your squat… I don’t want to get sucked into that. If on Wednesday I do 225# and it feels extra easy due to the belt, then fine. Friday I do 230# and just keep the program going.
Press
This worked fine for me. Biggest thing I need to realize here is keeping my eyes on a fixed point and ensuring I throw my head forward as soon as the bar clears it. It’s partially a balance thing, partially ensuring I get the full “shrug” at the top, and just minding better form for a better benefit of the exercise.
Pull-ups
I’m feeling like I’m not progressing so well here, but perhaps I am. Sure it’s just 1 rep total over last Friday so it’s still something, and I am also doing a lot better about pulling my chest all the way up to the bar. As well, I’m fixing my breathing.. I keep doing that “exhale on the up, inhale on the down” thing, but I’m getting better about breathing at the bottom as I hang, then hold my breath all the way through the movement… which serves to also keep my body more rigid and so I get the chest up to the bar better. So, I think with form and everything getting stricter yeah, I am sure I’m improving. I guess I’m a little impatient here because I want to move on to real chin-/pull-ups and not these inverse row things. But, strength will come. Just must be patient, so long as there is progress. 🙂
Commentary
Damn. Has it been a month already? I’ve been following this Mark Rippetoe Starting Strength Practical Programming -inspired workout for 4 weeks now. It’s not a true SS program since I’m not doing the SS program as defined. It is basically the PP Novice program, but again not 100% since I’m not doing full/real chin-/pull-ups, but am working my way up to that point. But what it is is still adhering to the principles of a constant linear progression, sticking to the big simple exercises, allowing my body to be disrupted and progress at the novice pace which allows for faster gains due to the ability to recover faster and being much further from the ultimate genetic potential I have, etc..
Here’s some numbers, comparing first workout to today:
Total went from 420# (4 exercises) and 355# (big 3), to 715# (4 exercises) and 535# (big 3). That’s a 295# (4) and 180# (big 3) increase, and that’s just what I’m doing for 3 sets of 5 reps… that’s not even 5RM or the vaunted 1RM. Various formulas put my 1RM total for the big 3 just over 600# and all 4 at just over 700#.
Those are alright numbers in my book. I’m not surprised that squat went up so fast because 10# jumps 3x week and the math is simple. I would reason my deadlift would be much higher if I was doing the actual SS program which would have me doing deadlifts 3 times every 2 weeks instead of 2 times every 2 weeks. But what will be more interesting will be looking a my numbers at the end of next month because obviously squat is now going to slow down but everything else is still chugging along. I don’t feel any other lift is really stressing me out like the squat is; tough sure, but not killing me like today’s squats did. Everything else will still chug along at their present increment rates (presses 5#, deadlift 15#).
I’m really liking this program, more than any other weighlifting program I’ve ever done. I started lifting as a teenager because I was tall, lean, skinny, endomorphic, whatever… just a little wuss, and I didn’t like that. Besides, girls like muscles too, right? 🙂  But lifting then as a teenager and all the on and off lifting I’ve done throughout my life has always been “bodybuidling style” and while I appreciated the hypertrophy, 1. it got boring after a while, 2. I never really felt myself getting usefully strong. This program has been the best thing I’ve ever done, lifting-wise, because there’s no ability to be bored because there’s a high level of motivation and positive feedback. You lifted a big weight today, and next workout you’ll lift more… and then you do it, and the feeling of accomplishment is awesome. I am growing, hypertrophy is inevitable, and I am liking those results. But most of all, I’m gaining a lot of strength — real stuff, useful stuff, practical stuff.
I like the program. I’m enjoying this a great deal. Excited to see how things will look after another 4 weeks. 🙂
Apparently the way your car door handles are manufactured could make your car more vulnerable to theft.
Read this article, but especially watch the video.
(h/t to my friend Larry)
I’m not sure how much of a tizzy we should get in over this because a thief can always break glass or do other things to get into the car. Nevertheless, it’s an interesting thing to note.
Regardless, my stance remain the same: just don’t leave anything visible in your car that provides temptation. Don’t leave money, valuables, CD’s, electronics, food, clothing, cigarettes, anything easily consumable or sellable in the car. Just leave the car and nothing else. If they really want the car itself, there’s little you can do to prevent that. As well, consider Jim Trudeau’s approach because if the car’s not locked at all, there’s just no chance of damage and expensive repairs no matter how the door handle/lock is constructed.
We decided to stop dating and settle down with commitment.
After only 4 weeks of “dating,” Wife and I put down the money for a 1 year membership with Johnson’s Backyard Garden. That’s 52 boxes to use within a year. It’s a program they’re working on to build some up-front capital to purchase 146 more acres. That works for me: helps them build their business, gives us good food, and over the long term it saves us money. It cost $1500. That locks in a price of $28.85/box instead of $33/box, provided prices don’t go up over the next year. That amounts to a $215.80 savings on the grocery bill for the next year. Sure, the up-front cost is high, but I think about the long-term, and $215.80 is substantial.
I’m looking forward to what it will bring. A little unsure how the winter will roll, but the adventure is fun and it’s nice to force some expansion into our diets. I mean, I had sunburst squash last week… never had that before, but it’s good stuff. Plus, it’s exciting, in a dorky sort of way… it’s like Christmas every week, because you don’t know what will be in the box. A fun little surprise.
It’s kinda like my marriage to Wife. I knew after about a month with her that I wanted to marry her, and it didn’t take us long to settle into the long-term commitment. It’s been quite an adventure, and boy… it’s sure been good for me. 🙂
In President Obama’s press conference yesterday he kept droning on about his daughters. I want to focus on is this statement:
I should also point out that I have men with guns that surround them often…
You see, this isn’t the first time Mr. Obama has bragged about how he has highly trained men and women that surround he and his family 24/7/365 (and will for the remainder of their lives), and by the duty of their job are supposed to give their life for him. He’s proud of the fact they have guns to protect him and keep evil people from doing him harm.
But Mr. Obama’s track record has demonstrated he doesn’t want you to have guns to protect you and your family. Loves guns when they protect him, hates guns when they protect you.
Hypocrite, thy name is Barak.
The latest NSSF “Pull The Trigger” newsletter contained a link to a video discussing concealed carry choices for women
I’m mixed on the advice it gives.
Maybe it’s just a short video with limited time and they can’t touch on all the points. But given the video is geared towards women (and even produced by women), I was surprised the first thing they talked about was semi-auto vs. revolver and not the issue of gun fit. Most guns tend to be made for larger people and let’s be honest, most women aren’t of the larger variety, especially when it comes to hands. It’s far more important for a woman to find a gun that fits her and that she can shoot well, that she then enjoys to shoot, which then will enable her to seek training or try practical shooting matches. If the gun doesn’t fit, if she can’t shoot it well, if it hurts, if it’s difficult, the shooter will get frustrated and give up and won’t seek the help and education they need.
Here’s a good guide for “how to choose a gun”.
Kay comments how revolvers are simpler and semi-autos a little more complex. This is true. She then says “with the semi-automatic you’re going to have to do a little more training with it.” Well… yes and no. Yes because actions such as fixing a malfunction are more involved with a semi-automatic than a revolver; you will have to learn how to do those things. No, because that long, heavy trigger pull on a revolver is hard to shoot well. Again, if we’re talking people with small hands, with weaker hands (honestly, how many of you pull 10-15# weights with your index finger), the revolver will be harder to shoot and shoot well so that aspect is going to require more training and practice as well. Both styles of handguns will require training, a lot common to both, but certainly they each have their own unique aspects that must be trained so you can be proficient with the tool.
I do like how they suggest women try out practical shooting. No, it’s not tactical and defensive or anything — it’s a game. However, you do learn useful skills and it may be the only way you can practice skills like shooting and moving, shooting moving targets, shooting multiple targets, etc. (all depending what’s available to you at ranges in your area).
Strong is more useful than weak.
Squat
Wow. Broke the 200# barrier. OK sure, in the grand scheme of things it’s not some massive weight, but it’s still a barrier I have NEVER broken before. The bar is moving a little slower, but still moving at a fair pace. Sure it’s a little tougher, it requires a lot more tightness of the abs, really working that Valsalva maneuver, minding every element of form. I’ll tell you, I wasn’t a believer in warm-up sets before, but I am now because there’s no way I could just jump to that weight without moving my body through the motions and getting it ready for the stress ahead of it.
It does feel heavy, every time I put the bar on my back it feels like heavy, a new heavy. But then the second set? It feels lighter than the first set and somehow a little easier to do.
I am wondering when I’m going to hit my limit, when I’ll miss a rep and want to consider dropping down to 5# increments. But I’m not psyching myself out about it, nor am I really caring because it will happen when it happens, and either way I’ll still be progressing, so… who cares. I will say, a belt has been ordered and once it gets here I’ll start using it (see no reason not to). We’ll see how that affects my progression.
Bench Press
Here I felt strong. I don’t feel as near my “limit” as I do with squats. I was able to really power the 3 work sets, and didn’t even take a full 5 minutes rest before the last set. Felt no problem. I do feel I could jump up in greater than 5# increments, but there’s no real need to… it just means I’ll progress along this route longer, which is fine. Better to train well and recover and grow, than stall or overwork myself. One thing I really like about this program is how it works with ego. Oh sure, you could let your ego get greedy and jump up quickly in weights, but what does that gain you? you stall out faster. If you just to the program, be patient, you’ll get there — it has to be a long-term pursuit. You can always tell yourself that the weight numbers don’t matter… because you’ll get there, maybe not tomorrow, but you will, because that’s how the program works and the proof is in the pudding. It’s very cool.
Deadlift
The biggest thing I noticed here was my grip. First, I know the “right way” to grip is to acknowledge the weight is heavy, that it will hang down and end up in the “hook” of your fingers just due to gravity and the physiology of things. That also helps to avoid the pinch calluses that can form on the pads of your palms. However, I was a little too “hooky” with things and so the pads were still getting bunched up, just in another way and that didn’t let me have a full closed grip. I did a little more adjusting today so there’s still hook but the pad is a little more flat against the bar and I can get a more closed grip. This should serve me better.
This deadlift felt a little heavier, but good. I certainly felt worked here. I’ll do another 15# jump next week. I mentioned before that it bugs me that my deadlift is lagging behind my squat (since the deadlift should normally be more than the squat), but it makes sense when you consider the math (deadlift goes up 15#/week, squat is going up 30#/week). Like I said above, gotta put the ego away and just do the program. It should all even out. I’ll be more concerned, I guess, if numbers haven’t “normalized” say 2-3 months from now.
Commentary
If I total up my 3×5 work set weights, I’m doing 525# total. That’s not even 5RM or 1RM. In theory, my 1RM total would be around 600#. Kinda neat, and watching that number grow makes me keep thinking that yeah, joining the 1000# club  might be neat… just to say I can do it, because I’m only getting older, I obviously got a late start in life on strength training, and I can’t say if it’ll be something I can do at age 70 (tho, it’d be even cooler to do it then). Just one of those “hey, that’s cool” sorts of things.
Results are good. Strength goes up. Hypertrophy is up. And I’m just feeling really good in life, better than I’ve physically felt in a long time. I look forward to the gym. Heck, I just heard the gym will be closed Monday for the holiday and that news really sucked! How odd for me to feel that way… but I’ll go on Sunday instead, no big deal.
The journey of life is interesting, so long as you’re willing to make it so. 🙂
