Monday, October 31, 2011

Day 61 of 365 - Lower

Warm Up - Foam roller and mobility work with 12k kettlebell
Box Squat - 10 x BW, 5 x 12k, 24k, 16k's, 20k's; 1 x 24k's, 24k's
Wide Grip Deadlift w/ Band on Knee - 10 x 20k; 5 x 60k, 80k; 3/3 x 90k, 90k

I felt pretty good today, but I know my volume tolerance is low, so I opted to try some heavier weights. The high intensity made me a little dizzy, but that is to be expected. Alignment is gradually returning to my body, and the strength is following.


Sunday, October 30, 2011

Day 60 of 365 - Deep Dish Pizza Attempt


Tonight I made an attempt at deep dish pizza using the 12” cast iron skillet. While the skillet did its job well, I did not.


What went well:


1. The crust is crispy and tastes pretty good


2. The pizza sauce made from scratch is not terrible, better than tomato sauce, not as good as jarred pizza sauce


3. The pizza came out of the pan without cracking


4. The pizza looked kind of like a real deep dish pizza (before it was cut anyway)


What went poorly:


1. The cheese. It didn't melt through, there was not enough. Some of the shredded cheese mixed into the sauce. The cut pizza looks like dough with sauce on it.


2. The uncooked dough was too wet and springy. This resulted in a bowl shaped crust, which caused what cheese there was to slide to the center of the pizza during cooking. The wet dough was also very difficult to get to stay on the edges of the pan.


3. My stomach feels a little upset. I eat regular deep dish with no problems, so I think this along with the dough being too wet implies there was far too much oil in my dough recipe.


Summary
When it comes down to it, deep dish pizza is a vehicle for cheese. With a total fail there, the pizza left a lot to be desired. I believe in eating what I make, so I'll finish it, but it may be awhile before I try again. Using a 12" pan for learning just requires too many ingredients. A 6” pan would be much more appropriate.


Given the room I have for improvement with my thin crust pizza, I think it's better to stay focused there. Thin crust uses far fewer ingredients, is healthier, cooks faster and is more forgiving of mistakes. Maybe if I get a smaller pan, I’ll give the deep dish another try.


I did use the cast iron skillet to make breakfast again this morning. It worked really well. I can cook about 1/3 faster with the pan. My food tastes a little better too, probably because the pan is oiled.



Saturday, October 29, 2011

Day 59 of 365 - Upper

Walk 2 miles at brisk pace
Foam roller and mobility with 12k kettlebell
KB Clean and Press - 8/8 x 16k; 5/5 x 20k; 3/3 x 24k, 24k
KB Snatch - 8/8 x 16k; 5/5 x 20k; 3/3 x 24k, 24k
Renegade Rows - 5/5 x 16k; 5/5 x 20k
Grippers - 5/5 x T; 3/3 x #1; 1/1 x BBSA

My strength is coming back slowly, but my tolerance for volume is quite low. I stuck with single arm work to make this one systemically easier.

I used the cast iron frying pan for breakfast this morning. I ate, but there is definitely a learning curve. I will give it another go tomorrow. I might also use it for a first run at deep dish pizza tomorrow night. That is, if I make dough this evening.


Friday, October 28, 2011

Day 58 of 365 - Lower

Warm Up - Elliptical 10 minutes
Foam Roller and Mobility work with 12k kettlebell
Deadlifts w/ Band on Knee - 5 x 20k, 60k, 80k, 80k, 80k
Box Squats - 10 x BW; misaligned, time to stop

When I deadlift, the tension makes me need to cough. If I cough, I lose my tension and cannot support the weight. This made for some interesting sets. It's good I have bumper plates and lift on a stall matt.

I did a full stretching and foam roller session two nights ago. Yesterday I tried to lift, but after my warm up and mobility work decided it was not a good idea. I went it to today's session with very little motivation, but opted to just do something.

I will give the cast iron skillet a try with my pancakes this weekend. I have made some progress breaking down the data for my $4 a day food goal. It looks like breakfast is pretty well optimized, at $1 per day. That includes my tea, flax oil and a vitamin.

Getting my other two meals plus a snack or two into the remaining $3 is proving tough. I have broken down some my typical meals but have around half a dozen more to go. The core issue is produce. It is expensive fresh and buying it frozen is not much cheaper. I need to free up money from other food to splurge there.

I think a pressure cooker might be the key. From what I have read online it would let me:

1. Get good results with non-premium brown rice. More like $0.75/lb instead of 1.49/lb.
2. Use dried beans instead of canned. Dried beans are $0.99/lb and cooked are equivalent to 4 cans of beans. Canned beans are $0.55/can or $2.10 for 4. Using dried beans is supposed to be healthier and tastier as well.

If these things are true, a pressure cooker could get me awfully close to the $4 mark. The payback period would be awhile, so I am not rushing off to buy one just yet. I will wait for a deal. Maybe my parents can find a used one at an estate sale.

The $4 a day is definitely a game at this point. It is leading me to learn how to cook and eat healthier though, so I will continue playing.



Tuesday, October 25, 2011

Day 55 of 365 - Upper


Walk a few miles
Warm Up - Farmers walk with 16k's, Mobility with 16k
Overhead Press - 6 x 16k's, 16k's, 16k's, 16k's
Renegade Rows - 6/6 x 16k's, 16k's, 16k's
Dead Snatch - 8/8 x 16k, 16k
Half Getup - 6/6 x 16k to step after high bridge position
Cool Down - Farmers walk with 16k's
Walk 1-2 miles


On each exercise, I talked myself into one less set. I am mentally and physically exhausted. Time for recovery.



Monday, October 24, 2011

Day 54 of 365 - Lower


Warm Up - Walk a few miles through the day
Farmers walk with 16k's; Mobility work with 16k
Single Leg Deadlifts - 6/6 x 16k, 16k's, 16k's, 16k's
Lunges - 5/5 x BW, 16k racked, 16k overhead, 16k overhead
Cool Down - Farmers walk with 16k's, walk 1-2 miles


Brief but intense. No squats. I have been sitting for 12-14 hours a day lately. I have not been stretching. I have no business squatting.


I expect another short one tomorrow.



Friday, October 21, 2011

Day 51 of 365 - Upper

Walk a few miles
Warm Up - Farmers walk with 16k's, Mobility with 16k
Overhead Press - 5 x 16k's, 16k's, 16k's
Renegade Rows - 5/5 x 16k's, 16k's, 16k's
Dead Snatch - 5/5 x 16k, 16k
Half Getup - 5/5 x 16k to Seated; 5/5 x 16k to High Bridge
Cool Down - Farmers walk with 16k's
Walk 1-2 miles

Yesterday's session took more out of me than I expected. I also failed to stretch. Today's session was pretty average as a result, but that's ok with me. I'll keep my strength up at least.



Thursday, October 20, 2011

Day 50 of 365 - Lower

Warm Up - Walk a few miles through the day
Farmers walk with 16k's; Mobility work with 16k
Single Leg Deadlifts - 5/5 x 16k, 16k's, 16k's, 16k's
Front Squats - 5 x BW, 16k, 16k's, 16k's, 16k's
Lunges - 12/12 x BW
Cool Down - Farmers walk with 16k's, walk 1-2 miles

Very short on sleep today. Opted for a limited equipment workout. It was actually pretty hard, probably as a result of the poor sleep quality. My right knee started to hurt on the lunges, so I called it a day.

I might stretch this evening, depending how the night goes.


Wednesday, October 19, 2011

Day 49 of 365 - Recovery and Planning

Walked 2-3 miles
45 minutes of stretching and mobility

I will lift this week, but the sessions will be compromised.

I have been thinking about my $4 a day meal goal. I may have enough experience at cooking inexpensively that my limiting factor is just planning. I need to price out a selection of my common meals and figure out how or if the $4 days fit together.

My recent decision to include healthy fats makes the goal much harder. Guac is 50 cents a serving, flax oil 25 cents, sesame oil 50 cents, extra virgin olive oil 25 cents. My rough estimate is 33 cents additional per meal, potentially getting down to 25 cents per meal if I focus on flax, olive and canola oil. That leaves a little over a buck a meal for the remaining ingredients.

I think the key is going to be a pattern that looks like:

Breakfast - Oatmeal + Tea during the week; Pancakes + Fake bacon + Tea on weekends
Lunch - Batch cooked bean meal w/ TVP for protein + frozen veg
Dinner - Stir fry, pasta, scratch pizza or tostadas + salad;
Snacks - Popcorn, mixed nuts, fruit
Drinks - Water and Tea. Alcohol very sparingly.

The main challenge is fitting in one of my favorite meals - a plate of assorted fresh vegs, nuts, fruit, and hummus with whole wheat naan or wheat crackers with cheese. The meal runs $2-3. Buying it at the store requires comitting to enough ingredients for 4-5 meals. I have to run under on the other meals to balance this one out. It's not getting cut.

Beer is a similar story. I like to have one or two a week. I've learned most times MGD at 50 cents a can makes me as happy as Belgian ale at $3 a bottle. More MGD, less Belgain ale is a start, but I'm not going go entirely without exceptional quality beer.

I know people are eating on well $80 a month. I still think $120 is a generous goal. Once I pull all the levers I can figure out, if I am not there, I will reach out to some of those people for advice specific to my personal situation.



Tuesday, October 18, 2011

Day 48 of 365 - Upper

Warm Up - Elliptical 10 minutes
Foam roller and mobility work with 12k kettlebell
Double KB Press - 5 x 16k's, 20k's, 20k's; 3 x 20k's
Renegade Rows - 1/1 x 20k; 3/3 x 20k, 20k; 1/1 x 20k

This one was brief. I am short on will power after yesterday's session, and short on time due to a half day of extra stuff to do.

It's going to be hard to fit lifting in over the next week, but then life gets much easier.


Monday, October 17, 2011

Day 47 of 365 - Lower

Warm Up - Elliptical 10 minutes
Foam Roller and Mobility work with 12k kettlebell
KB Squats to Box - 5 x BW, 12k, 24k, 24k racked R, 24k racked L, 16k's
Wide Grip Deadlifts w/ Band on Knee + Fat Gripz - 8 x 20k; 5 x 60k;
Wide Grip Deadlifts w/ Band on Knee - 5 x 80k, 80k

HR is only getting to 165bpm during the warm up now.

This one was primarily about working on my imbalances from being inactive. Fortunately I stretched Saturday, walked and stretched on Sunday. That has me moving freely enough to use compound exercises while fixing things.

Deadlifts had my weak side activating like crazy, but also made me dizzy. 176lbs feels awfully heavy right now. Given that and time constraints, I opted to skip lunges. If I can't focus, they do me no good.



Saturday, October 15, 2011

Day 45 of 365 - Upper

Walk 1/2 mile
Elliptical 10 minutes
Foam roller and mobility work with 12k kettlebell
KB Clean and Press - 5/5 x 16k, 20k, 20k
KB Snatch - 8/8 x 16k, 20k, 20k
Renegade Row - 8/8 x 16k; 5/5 x 20k, 20k
Half Getup to Kneeling - 3/3 x 16k
Grippers - 5/5 x T; 3/3 x #1, BBSA; 1/1 x BBSA

Very tired at the end.

The cast iron skillet and pizza stone arrived today. I'll season the stone tomorrow.



Friday, October 14, 2011

Day 44 of 365 - Lower

Warm Up - Elliptical for 10 Minutes
Stretching, Foam Roller and Mobility Work with 12k Kettlebell
DO Axle Deadlifts - 5 x 73lbs, 161lbs, 161lbs
Lunges - 8/8 x BW; 5/5 x 12k racked, w/ press when kneeling

My normal warm up had my HR at 170bpm. My hips are still misaligned from inactivity. I need to walk and stretch this weekend.



Sunday, October 9, 2011

Day 39 of 365 - Upper

Warm Up - Foam Roller and 12k Kettlebell

KB Circuit - Cycle 1, Cycle 2
KB Press - 8/8 x 16k, 16k
KB Snatch - 8/8 x 16k, 16k
Renegade Rows - 4/4 x 16k, 16k
Grippers - 8/8 x T; 4/4 x #1
Half Getup - 4/4 x 16k, 16k

The weights are very humbling right now.

With everything else I have to do tonight, this one has cost me a little sleep, but it will pay off long term.


Saturday, October 8, 2011

Day 38 of 365 - Lower

Warm Up - Foam Roller and 12k Kettlebell Work
KB Squats to Box - 8 x BW, 16k goblet, 16k racked, 16k bottoms up
Lunges - 8/8 x BW, BW
DO Axle Deadlifts - 8 x 73lbs, 3 x 161lbs, 161lbs, 161lbs

I am finally sleeping through the night, but my cough is still hanging on. The plan for now is light work to get my body moving properly. I'd like to add cardio back within the next week.