My Diary

All rests 30 secs (more or less, usually more), all weights per hand (dumbbells) unless otherwise noted.

Rowing Machine: 5 Minute warmup

A: DB Clean & Jerk: 2x12@30 (+2 reps)

B: Stairs (2 at a time): 3 Flights x 4

C: Plank, 30 secs, 45 secs, 2 minutes (1,1)

D: Renegade Row: 2x6@15 (6 each side, -rest)

E: Lat Pull/Shoulder Press Combo 2x10@80/30 (+2 reps)

F: Saxon Side Bend 2x12@12

G: Medicine Ball Lift (from floor) 2x12@12

H: Pullups 1x10@-235, 1x10@-235 (+weight)

DB Clean and Jerk - added a couple of reps each set, but still need to be able to squat fully on each rep.

Stairs - I seem to have developed a habit of holding on to the rail, not for a pushoff, but I think more a sense of security/insurance against falling. I have to break myself of this habit to truly call these sets good ones.

Plank - used a more normal, shorter rest and it showed - Back to 1 minute and 1 minute on the last set.

Renegade Row - Again, more normal, shorter rest - doing six each side was really pushing it, but I got it done.

Lat Pull/Shoulder Press Combo - Since I already did one set with the 80/30 combo, I figured I'd do it again with another couple of reps. My left shoulder protested at the start of each press set, but after a few reps it was fine. (+healing? yay!)

Saxon Side Bend - Another couple of reps and paying attention to form.

Medicine Ball Lift - there's a sticking point in this one, which is just getting it off the floor. If I can do that I can do the rest of the repetition. Still, I added a couple of reps too. I might dial this back after I see my trainer on Friday in case I'm cheating.

Pullups - Since I wasn't in the mood to do a 15 rep set for this, I thought I'd move up a plate and see what I could do. I'm very pleased with 2x10 but will want to try again with an actual 30 second rest between the ball lift and the pull ups.

Overall - I've decided my plan to move through this workout is to increase reps until I hit 12 or 15, THEN move up to the next higher weight, and start at 8 again. In this way I figure I can train both muscular endurance and maximal strength at the same time, rather than one or the other. Plus I think it will give enough variety to so as to give a little more adaptation too.
 
Personal Trainer Session 5

Barbell Complex 1x15
A1 Power clean and jerk 55lbs
A2 Pushup
A3 Row

B Stairs – 1 set (5 flights)

C Pull-ups – 3 sets – 12, 10, 8 (full weight stack)

D Jump Lunge w/punch out and up – 2 sets x12@8

E1 Piston Press 2x12 (each side)@15,20
E2 Renegade Row 2x12 (each side)@15

F Squat w/Medicine Ball Throw 2x10@BW/6lbs

Notes:

Barbell Complex - well this was my first barbell complex - it was fun and frustrating at the same time. I have to learn the technique of getting into pushup position, doing it, and getting back up to be able to do the row in a reasonable amount of time. Still, I was quite happy because this the first time I've actually used the barbell for these exercises. Also, Tim (my trainer) allowed me to do these as singles, doubles and triples rather than a whole set of 15 at once. For some reason the dumbbells seem more difficult when doing the clean and jerk.

Stairs - Thankfully only 1 set this time... But only because of what was to follow...

Pull-ups - Am I ever glad I started trying pushups on the assisted machine at the corporate gym, so I didn't suck as much as I would have otherwise.

Jump lunge w/punch out and up - Another technical exercise to learn. Balance was better than I expected it to be but still wasn't what it should be. Basically it's a static lunge followed by punching the dumbbells out to your sides, then back, and then up and back, and then jumping to bring rearrange your feet.

Piston Press - new way of doing these - chest pressing dumbbells with alternating hands (hence the exercise name).

Renegade Rows - did these without the pushups, (and not preceded by planks) and I was very surprised to get 12 on each side. Delighted too.

Squat w/Medicine Ball Throw - more confident with this one now and I think I'm better able to get lower in the squat.

Overall - this was a fun workout (see, I do workout too!). It's probably due to the singles and doubles, etc in the complexes that gave me more rest than I'm used to but I felt like I was more resilient to the routine than I have been other times. We talked a bit about his approach, since he likes to change things up all the time - it's harder to gauge progress, but it does keep the body guessing. Also to, to him weight is just a number - intelligent program design executed with the appropriate intensity is what makes progress.
 
Y'know, the thought of making my own beef jerky had never really occurred to me for some reason, despite the fact that it is without a doubt my favorite food of all time. Thanks. <3

Also, stingo, those workouts look like fun. :D
 
Derwyddon said:
Hey, Tom! I didn't forget about you, I've just now gotten back to the recipe book where I had this all written down:

There is a method for both oven drying and a food dehydrator. You only need one or the other.


GROUND TURKEY JERKY WITH RAISINS

INGREDIENTS:
* 2 pounds lean ground skinless dark meat turky OR a combination of light and dark meat
* 1 loosely packed cup raisins
* 1/4 c water
* 1 1/2 tsp dried, crumbled herbs (combine 2 to 3 herbs or your favorites and blend) Suggested herbs: basil, oregano, thyme, sage, marjoram
* 1/2 to 1 tsp ground cumin OR dry mustard
* 1/2 tsp ground black pepper OR ancho or anaheim pepper, chile molido, OR ground chipolte
* 2 garlic cloves, minced or pressed OR 1 tsp garlic powder

* 2 tbl freeze-dried onion flakes OR 1 tbl onion powder (OPTIONAL)
* 1 tsp finely ground unrefined seasalt OR 2 tbl soy sauce (OPTIONAL)

METHOD:
1. Add raisins and hot water to a food processor or vita-mix. Soak for at least 30 minutes. Process until pulverized, adding additional water 1 tbl at a time only as needed to blend. Mixture may be coarse. Don't make it too wet.

2. Break meat apart in a shallow 1-quart bowl. Add raisin puree and seasonings and mix well with clean, bare hands to evenly distribute seasoning. Form into tablespon-size balls, then flatten to 1/4-3/8 inc thick, or use a jerky press or jerky gun to yield uniform strips, tubes, or discs.

3. OVEN DRYING: preheat oven to 140 F. Line 2 to 4 cookie sheets or roasting pans iwht aluminum foil folded up at the corners to catch drips and top with a roasting rack. Arrange meat without overlapping. Hold ovendoor ajar with a wooden spoon. Dry for 12 - 18 hours or until a test piece is slightly brittle when bent. Turn meat over after first 6 - 8 hours. For crispier jerky, dry until a test piece splinters when bent.

FOOD DEHYDRATOR: Arrange meat without overlapping on as many trays as needed. Dry at 145 F for 12 to 18 hours.

4. Pat off beads of oil with paper towel. Cool and store in sealed jars, cellulose or wax paper bags, or heavy zip-locking freezer bags. Label and date. This will keep for at least 1 to 2 months at room temperature, 3 or more months in the fridge, indefinantly in the freezer.

*** TIP ***
When grinding the raisins, add as little water as possible. Allow a longer drying time than for jerky made without raisin puree because the ground meat will be very moist. I usually start he emat drying after dinner or before going to bed.

------- Variations -------

You can replace the turkey with lean or extra lean groudn beef or bison. You can also replace the ground turkey with ground chicken.
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Thanks Sara - the store I shop at does have lean ground turkey (99% lean) - but I've no idea if it's white, dark or a mix - think it's ok to use?
 
[Focus] said:
Y'know, the thought of making my own beef jerky had never really occurred to me for some reason, despite the fact that it is without a doubt my favorite food of all time. Thanks. <3

Also, stingo, those workouts look like fun. :D
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Yeah this last workout was good. He's been showing me some different stuff - and the way he's telling it to me it almost seems like he wants to teach me how to train myself. That is, construct my own programs depending on what my goals are - like for the complex he said if i wanted to do it, do it at the start of the routine. I do need to work on the form, particularly the jump back from pushup position.
 
Doing ok thanks - yourself?

Even though I've not been posting them here, I've been keeping up with my workouts - they're roughly similar to what I have listed above.
 
stingo - looks like you are doing a LOT of fun stuff now. It is great when you get into those types of lifts.

Mmm Sega Genesis... I got that just to play Golden Axe - still one of my favorite games.
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I played the crap out of Golden Axe. Recently I downloaded the old arcade version to my XBOX. Awesome. :cool:
 
ABSOLUTLEY un-friggin-believable., sorry, I have a potty mouth today.

you find sir are ready to stand up straight, turn/roll that pelvis up, forward, gain 2 inches in heigth and be a man! you do that! do not look down at your belly any more, only use a mirror to look at yourself! STAND UP STRAIGHT and be proud! - yes, I can talk to you this way, because I have been heavy myself.

R.E.S.P.E.C.T.
 
Never ceases to amaze me.
 
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