The Cupcake Is a Lie

How to pick up a girl at the gym.

Wed, 31 Oct 2012 20:52:47 -0700

How to pick up a girl at the gym.

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Wed, 10 Oct 2012 22:28:56 -0700

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Tue, 02 Oct 2012 20:55:19 -0700

The Link Between Diabetes and Walkability of Your Neighborhood

Thu, 20 Sep 2012 06:11:06 -0700

The Link Between Diabetes and Walkability of Your Neighborhood

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Mon, 17 Sep 2012 20:51:13 -0700

A Cow From Pasture to Processing

Mon, 27 Aug 2012 19:08:42 -0700

Photos of a grass-fed cow going from slaughter to process-ready. This is where meat comes from, and it’s much prettier than when it comes from a big ol’ grain-feed operation (read: 99% of all meat consumed in the US).

Some Lifting Updates

Fri, 10 Aug 2012 19:28:54 -0700

I haven’t added workouts recently, but here are some new numbers:

Bench Press: 105 -> 115x3 Been stuck at this weight for a few weeks. But I’m still pretty sure I’m on track for 135 by the end of the year.

Deadlift: 145 -> 165x3 Previous PR, set in Jan, was 175x1. 220 is the goal for EOY

Overhead Press: 65 -> 75x1 Pleased as punch. I’d be the world’s happiest camper if a 95lb strict press happened this year.

Squat: 95 -> 105 Sad that I can bench more than I squat. I dealt with some nagging flexor/adductor pain over the last few months and to address it I’ve added a substantial amount of posterior chain work to my routine in the guise of barbell hip thrusts, stiff-leg deadlifts, and back extensions. This seems to be helping the situation and I recently finished of 105x5 pain-free. Now the long slog back to my previous PR of 155.

Bench Press Success

Wed, 27 Jun 2012 14:51:27 -0700

Finally killed 105!
Bench 45/5 55/5 65/5 95/5 105/4
110/4 100/5 90/7

One-Arm DB Row
50/8 50/8 50/10

Face Pull
50/15 50/15 50/9

Tricep Pushdown
50/9 50/6 50/6

Military Press
25/8 25/6 25/7

Farmer’s Walk @ 45lb
88’ 80’ 72’ 60’

Monday Lifts

Mon, 25 Jun 2012 21:20:31 -0700

Ugh, squats. The return of the pained hip flexor.

Barbell Squats 45/5 55/5 65/5
95/5 85/6 75/7

Barbell Lunge 45/5
70/6 65/8 60/9

Overhead Press 30/5 40/5
70/2 65/3 60/4

One-Arm DB Row
50/8 50/6 50/10

YTI Raise
8 8 8

Waiter’s Carry @ 25lb
120’ 120’

Pushup
6 5 4

Rest/Run Day

Thu, 21 Jun 2012 22:39:07 -0700

3.5 miles on the dreadmill as I’m still stuck wearing glasses. Slow as crap but at least my legs loosened up. Threw in a few sprints @6’30” to keep things interesting.

Bodybuilding Grandma Kicks All the Ass.

Thu, 21 Jun 2012 22:34:22 -0700

Check it out. Talk about a model for aging gracefully.

Deadlift Day

Wed, 20 Jun 2012 21:51:34 -0700

Deadlift 45/5 65/5 95/5 115/5
150/5 135/6 120/6
Yes!

Leg Extensions
170/4 155/7 140/9

Barbell Hip Thrust
BW/8 BW/8 95/6 105/7 115/7

Clean and Jerk
65/3 70/2 75/2

DB Bench
35/10 35/9 35/8

Monday Lifts & Fail Time

Mon, 18 Jun 2012 20:54:18 -0700

Bench Press 45/5 55/5 65/5 75/5
110/0 105/3 95/5 85/6
Oof, tough session. Wasn’t feeling well for about three days prior, so not really surprised that 110 didn’t work out.

One-Arm DB Row
45/8 50/8 50/10

Face Pull
50/14 50/15 50/11

Tricep Pushdown
50/12 50/11 50/12

Chin-up w/Band
1 4 3 3

DB Military Press
25/7 25/6 25/5

DB Flyes
15/8 15/8 15/8

Waiter’s Carry
25lbs 100ft 90ft 100ft 100ft

Paleo Carnitas Recipe

Sun, 17 Jun 2012 19:54:27 -0700

Paleo Carnitas Recipe:

Seriously the best recipe I’ve found in a long while. I doubled the amount of coriander seed, and ate it plain with nothing more than slices of avocado and turnip. Holy hell.

Wednesday Lifts

Wed, 13 Jun 2012 17:57:06 -0700

Lifts have been feeling fantastic the last few weeks. Better sleep on the weekend and lots and lots of grassfed meat are doing their work, I think. I’ve been lagging on legs though, somehow managing to miss squat/lunge day every other week for the last six. 200lb dead and 135 bench are within sight.

Deadlift 45/5 65/5 95/5 115/5
150/4 135/5 120/8

Leg Extensions
100/8 160/7 140/8 120/9

Barbell Hip Thrust
50/6 95/5 115/5
This seems to be a great exercise but I think I need to do more at just bodyweight to ensure the glutes are firing sufficiently before kicking it up to the higher weight. Probably using too much hamstring to get this lift done.

Clean and Jerk
65/3 70/2 75/1 75/1
Sticking point for me. Need to improve speed on the clean, which I think means more time with the empty bar.

DB Bench Press
35/8 35/7 35/9

Monday Lifts & Bench Press Progress

Mon, 11 Jun 2012 00:00:00 -0700

Bench Press 45/5 55/5 65/5
105/5 95/6 85/8
Hells yeah. Still think I’m a couple months out from my 2012 goal of 135, but it’s seeming vastly more achievable at this point.

One-Arm DB Row
45/8 8 50/5

Face Pull
50/13 13 9

Tricep Pushdown-Rope
50/12 10 6

Military Press
25/7 6 5

Farmer’s Walk@45lb
140’ 90’ 90’ 90’

Thursday Lifts

Wed, 06 Jun 2012 00:00:00 -0700

Deadlift 45/5 65/5 95/5 105/5
145/5 135/6 120/7

Clean and Jerk
65/3 2 3 2

Tricep Pushdown- Rope
50/8 9 9

Barbell Hip Thrust
65/6 85/8 95/7

DB Bench
35/7 6 5

Monday Lifts

Mon, 04 Jun 2012 10:04:51 -0700

Bench press smack down!

Bench Press 45/5 55/5 65/5 75/5
105/3 95/5 85/7 *New PR

One-Arm DB Row
45/8 45/8 45/8

Farmer’s Walk @ 45lb
80’ 130’ 90’

Face Pull
45/16 50/12 50/12

Military Press
25/5 25/5 25/6

Wide-grip pull up with band
3 4 6

Saturday Lifts, and Squat Recovery

Sat, 02 Jun 2012 14:49:42 -0700

For the last 3 months I’ve had a nagging pain in my left flexor whenever I do weighted squats. At first it hurt just a little, and then it hurt just a ton. I went from a nice 155 squat to wincing through 65lbs. I blame too-much-too-soon. Last couple of weeks I’ve been doing some hip opener MWODs (Happy baby, couch stretch, Paoli Rx side splits), went to do squats today, and like magic, pain almost 100% gone. I even went a little too light on the weight. Good deal.

Barbell Squat 45/5 65/5
95/5 85/6 75/6

Barbell Lunge 45/5
75/6 65/8 60/9

Overhead Press 45/5
70/2 65/2 60/5
My PR on this is 70x4, so I’m hoping next week…. next week…

1-Arm DB Row
45/8 45/7 45/8

DB Bench Press
30/8 35/5 35/6

Thursday Lifts

Fri, 01 Jun 2012 09:37:33 -0700

Deadlift 45/5 65/5 85/5 95/5 105/5
145/4 130/6 115/7

DB Bench Press
30/8 35/5 35/5

One-Arm Cable Row
45/10 45/8 45/8

Face Pull
40/15 45/10 45/11

Barbell Hip Thrust
60/5 60/6 60/8

Tricep Pushdown
40/10 40/8 40/9