Great White Buffalo

   I just thought I’d place a warning:

HERE BE LOTS OF TEXT TO READ (FOR THOSE WITH SHORT ATTENTION SPANS)! SO PEOPLE LOOKING FOR CLEVER .GIFS/PICTURES, SORRY, NOT TODAY.

     So, I decided I’d post what I did at the gym today. It was a depletion day for me, which means keeping the intensity the same, but increasing the rep range of movements to around 10-15, and lowering the number of sets per individual exercise, to better deplete muscle glycogen. That didn’t sound intimidating to people who don’t know what I’m talking about. Not at all. 

     Anyways, I was also getting a little tired of cardio, even HIIT. Partly because it just isn’t as engaging for me, and partly because, since I hit each muscle group twice per week with lifting, it gets pretty tough on recovery to also throw in HIIT sessions 3 times per week. So I thought I’d set a challenge for the week instead. I decided I’d do X number of push-ups, pull-ups (full pull-ups, but different grip variations), air squats, hanging leg raises, and jump-ropes. I set the goal to be completed by the end of the week (Saturday), in addition to my normal lifting schedule. It can be completed at any time of day, in any number of sets etc., but has to be completed by Saturday. If I complete the challenge, then I’ll up the ante, and increase the amount for next week, etc. and so forth. Here’s what this week’s challenge looks like:

Push-up Goal: 150

Pull-up Goal: 150

Air Squats Goal: 300

Hanging Leg Raise Goal: 150

Jump-rope Goal: 1500

     Just to clarify, what I mean by 1500 on jump-rope, is 1500 skips of the rope, rather than counting by time spent skipping.

And here’s how my workout schedule looked, incorporating the challenge stuff as well:

Back and Chest (Depletion)

1.Pull-ups (normal grip): 3 sets x 7 reps SUPERSET with

Dumbbell Flat Chest Presses: 3 sets x 10 reps

2. Pull-ups (neutral grip): 3 sets x 7 reps SUPERSET with

Body-weight Chest Dips: 3 sets x 10 reps

3. Jump-rope: 1 set x 50 reps

4. Bent-over Dumbbell Rows: 3 sets x 12 reps SUPERSET with

45-degree Incline Dumbbell Flyes: 3 sets x 12 reps

5. Jump-rope: 1 set x 50 reps

6. Seated Reverse-grip Cable Rows: 3 sets x 15 reps SUPERSET with

Cross-over Cable Flyes: 3 sets x 15 reps

7. A Giant Set (moving from each exercise without rest, and then resting at the end of the circuit) of:

Pull-ups (mixed grips): 4 sets x 7 reps

Push-ups: 4 sets x 10 reps

Jump-rope: 4 sets x 50 reps

Hanging Leg Raise: 4 sets x 10 reps

8. Jump-rope: 4 sets x 50 reps SUPERSET with

Tuck Crunches: 4 sets x 15 reps

9. Jump-rope: 2 sets x 50 reps and 1 set x 100 reps

     It’s actually not as bad as it looks, although I was pretty beat (and hungry) by the end of it. I hit all my goals, with the exception of only reaching 7 reps on my final set of Body-weight Chest Dips, since I didn’t want to push it to failure, and then over-extend my shoulders. Everything was done with a rest of 60-90 seconds between sets or between super-sets. That’s just my personal preference; it keeps the intensity and my heart rate up. Afterwards, I bicycled home, and had my new favorite Popeye shake. Which, by the way, has nothing to do with Popeye. I just call it that, because I make it with spinach. Don’t be a hater. Here’s what goes into it:

1. 1 scoop (52g) of O.N. Hydrobuilder (mixed egg, casein, and hydrolyzed whey protein), chocolate flavored

2. 1/2 scoop (19.5g) of O.N. Hydrowhey (hydrolyzed whey protein), chocolate flavored

3. 150 grams of banana

4. 100 grams of baby spinach

5. 8 oz. water

6. 8 oz. ice cubes

     It all gets blended together, and yes, it’s delicious. No, the spinach doesn’t make it disgusting, it makes it (surprisingly) even more tasty. The reason all the numbers are in grams/ounces, is just because I prefer to control the portions of most of my meals, that way I can meet a consistent daily caloric intake, and mark my progress.

     My Oma (grandmother) just came back from Florida last night, so I’m going to cook dinner for everyone in the family tonight. I’m in an Indian mood, so, in case you didn’t catch my Facebook post (or don’t even look at my Facebook posts), I’m making a spicy fish and mushroom curry, with coconut rice, and green beans with sliced almonds. Om nom nom. I’m going to go play some Wakfu right now, because I can’t focus on this post any longer. If you don’t know what Wakfu is, Google it. I highly recommend it to people of all ages and genders. If you don’t like it, you should probably reconsider your views on life. Or maybe not. But it is a good game, and a fun way to kill time, that isn’t a Facebook/cellphone app. Cheers ^_^

As per request, here’s a recipe that I’ve made for Chicken Vindaloo. It’s my personal adaptation, as I’m more liberal in my use of whole seeds and spices than most recipes call for.

Serving for 2-3

Ingredients:

1 large pototo (Yukon gold or any other waxy boiling potato)

2/3 cup malt vinegar

2 tsp crushed corainder seeds

2 tsp chili powder (cayenne is what I use)

1 tsp ancho chili powder (dried and ground poblano chilies)

1 tsp ground turmeric

2 tsp crushed garlic

1 tsp grated fresh ginger root

1 1/2 tsp salt

1 tsp paprika (I use a smoky Spanish paprika for a deeper flavor)

1 tbsp tomato paste

1/2 tsp ground fenugreek

1 1/4 cups water

8-10 oz skinless chicken breast fillets; in 1 1/2 to 2-inch cubes

2 medium/1 large white onion; halved and then sliced (not diced)

4 curry leaves

2 fresh green chilies; coarsely chopped

Method:

Peel the potato, and cut it into medium-sized, irregular wedges. Place them in a bowl of cool or tepid water and set them aside. In a medium bowl, mix the malt vinegar, coriander and cumin seeds, both chili powders, turmeric, garlic, ginger root, salt, paprika, tomoto paste, fenugreek, and water. 

Pour the resulting spice mixture over the cubed chicken, lightly toss to coat all the cubes, and set the bowl aside.

Heat a few tbsp. vegetable oil (I use olive oil or macadamia nut oil) in a wok or deep pan and fry the onions on medium heat with the curry leaves for around 4 minutes. 

Lower the heat to medium-low and add the chicken & spice mixture to the wok/pan. Continue to stir fry for another 2 minutes. 

Drain your potato pieces and add them to the wok/pan. Cover with a lid and cook for a further 5-7 minutes; until the sauce has begun to thicken and the chicken and potatoes are cooked through. NOTE: Depending on your stove and choice of wok/pan, the cooking time is variable. Make sure not to overcook your chicken!

At the last, gently stir in the chopped green chilies, and serve.

Renting out a castle, bringing your family and inviting like every person you know, and then having an epic siege and battle throughout the entire castle. Then having a ridiculously huge feast in the aforementioned castle with every food you can imagine, but no utensils. Only belt daggers. Straight up.

Flying is learning how to throw yourself at the ground and miss.

Damn. Okay…I think this is either going to have to go to Arnold Schwarzenegger, Layne Norton, or Scott Dorn. All three are amazingly motivated and dedicated people, and who really raise the bar for bodybuilders everywhere. I may not want to be a bodybuilder (currently dieting for the NPC’s new Men’s Physique category), but it’s still Arnold who inspired me to be such a dedicated individual when it comes to fitness. I’ve learned so much of the science behind building a competitive body from Layne, and I look up to his example as both a bodybuilder and a powerlifter. And finally, Scott Dorn has been such a great figure of inspiration for me, being one of the few in the bodybuilding community to tell the absolute truth; that there are no shortcuts, and there is no one-plan-fits-all. That building a great figure is about trial and error, and seeing what works best for your own body. He also comes to the table prepared; learning what he needs to know to get the best results for his body, and applying the science and hard work to make that happen. All three of them are huge inspirations, I could never pick just one.

Flying is learning how to throw yourself at the ground and miss.

Ask me a question…and I’ll probably even answer. http://formspring.me/Fenglar

Sheldon - “Fine, what do you want me to do?”

Leonard - “Smile.”

Howard - “Oh…crap, that’s terrifying.”

Leonard - “We’re here to see Koothrappali, not kill Batman.”

Howard - “Try…less teeth.”

Leonard - “Close enough, come on.”

“I want to build lean muscle mass, what supplements should I take???” If I get asked that, I’ll probably hand you a chicken breast. “I want to get cut, what supplements should I take to lose fat and water weight???” And if I get asked that, I’ll probably hand you a gallon of water, and take the frozen pizzas, bagels, and snacks out of your grocery cart. Supplements are there to “supplement” a healthy diet and workout plan, not to fill in the gaps in your current one. Cheers :)

zombiexlover:

I don’t know how to jog; I just stomp on the ground until it takes me where I tell it to.