Ironwill2008 V3.0

[ironwill2008]

Didn't quite meet all the day's training goals today, but had a good session nonetheless. My energy level was very good, and I count that as very important. Today's training was:

Front Squat:
bar x10 W/U
95x8 W/U
135x8
165x8
185x8
225x7

Leg Press PWO
580x12 W/U
670x12
760x12
850x10

Chinup
bw +55x6
bw +55x6
bw +55x4

Smith Machine Seated Press
95x10 W/U
165x6
165x6
165x5

Completed this session in an hour and twenty minutes. I lost a rep on Fronts, but am not concerned about it for now; I just barely got that rep last week, so it's no surprise to me that I couldn't duplicate it today. More work needs to be done.

I was able to retain that 10th LP rep I managed to attain last week, pleasing me to no end. These are a real grind, and getting that top set to 12 reps is going to take a lot of work.

Chins remained the same, and I'm OK with that.

Same deal with Seated Presses; I'm pretty much tapped on these. I'll keep working them for a few weeks longer.

That's all she wrote, and I'm glad to have this one in the books. After a rest day tomorrow, I'll hit Lunges, Rows, and Inclines on Wednesday.

Post-WorkOut meal was one of my favorites---pepper steak. As always, a glass of milk was on the side.

[Jammer02xd]

Just checking in Bill to say "hello". Lunges are getting better on my end. Was able to put a measly 75lbs on my shoulders for lunges last week and not feel insane DOMS for 3 days. Going to keep up that grind even though I very much dislike the movement (not because it's hard... but because it's not particularly fun and I know I need to do it).

[ironwill2008]

Just checking in Bill to say "hello". Lunges are getting better on my end. Was able to put a measly 75lbs on my shoulders for lunges last week and not feel insane DOMS for 3 days. Going to keep up that grind even though I very much dislike the movement (not because it's hard... but because it's not particularly fun and I know I need to do it).

Good deal on increasing the load on Lunges, and as you're finding out, frequency of training will reduce/eliminate DOMS over time.

I used to play mind games with myself to get me through body part workouts I didn't particularly enjoy. I'd convince myself that the exercise was trying to beat me down and defeat me, and that I just couldn't face allowing anything like that to happen to me if I had a choice in the matter. I just took it on as a personal challenge to get through however many sets of that exercise that I had scheduled. I'd reduce it to simple numbers; if I did 'X' number of reps last time, then I only needed to do 'X' + 1 rep today. Surely I could do one rep more. Of course, I didn't (and still don't) always get that rep, but it puts a solid target in front of me to go after.

I always kept in mind that tough exercises only "hurt" for the duration of the sets, but if I didn't do them, the sting of defeat would last for days.

[Jammer02xd]

Good deal on increasing the load on Lunges, and as you're finding out, frequency of training will reduce/eliminate DOMS over time.

I used to play mind games with myself to get me through body part workouts I didn't particularly enjoy. I'd convince myself that the exercise was trying to beat me down and defeat me, and that I just couldn't face allowing anything like that to happen to me if I had a choice in the matter. I just took it on as a personal challenge to get through however many sets of that exercise that I had scheduled. I'd reduce it to simple numbers; if I did 'X' number of reps last time, then I only needed to do 'X' + 1 rep today. Surely I could do one rep more. Of course, I didn't (and still don't) always get that rep, but it puts a solid target in front of me to go after.

I always kept in mind that tough exercises only "hurt" for the duration of the sets, but if I didn't do them, the sting of defeat would last for days.

I always keep in mind that the exercises I don't particularly enjoy are most often the exercises I need to be doing. That keeps me motivated as I know I'm working on a weakness.

[Marius_Ursus]

Mmmm...pepper steak is good stuff.

About the seated presses, what are you going to rotate into place when you're done after the next few weeks, standing press?

[ironwill2008]

I always keep in mind that the exercises I don't particularly enjoy are most often the exercises I need to be doing. That keeps me motivated as I know I'm working on a weakness.

QFT. That's something beginners need to take to heart as well; there's usually a very good reason why we don't enjoy a particular exercise or two, and it's usually because it kicks our butts. Fighting against a butt-kicking is a good way to ensure progress.

Mmmm...pepper steak is good stuff.

And quick and easy to prep too.

About the seated presses, what are you going to rotate into place when you're done after the next few weeks, standing press?

I haven't decided, Tom. My wonky, arthritic hands and wrists are the reason why I'm not already using a free weight exercise, and other than the Smith, that's my only option. It'll be either Seated Dumbbell Presses or Overhead Presses. The problem is my unreliable grip; it limits how much weight I can safely hoist over my head. I'll use however much weight I can control, and just run up the reps.

[ironwill2008]

Racked up another solid session. Was able to make a little progress, and any progress is a good thing. Today's training ws:

Barbell Lunge
bar x10 W/U
bar x10 W/U
95x5 W/U
135x3
185x3
225x3
275x2
225x5 backoff set

275x2

barbell Row
135x10 W/U
165x8
185x8
215x7

Smith Machine Incline Press
95x10 W/U
135x10
165x10
215x7

This session consumed one hour on the nose. It was sunny but cold in the gym today, prompting me to add an extra warmup set of Lunges. I'm still @ 2 reps here, but am not disappointed; I'll simply continue to work these to my capacity. The backoff set feels like it's helping me, but I can't yet translate that into a hard number on that top set. More work to be done with these.

I was able to add a rep on Rows in my quest for a set of at least 5 reps @ 225. These too need more work.

Inclines didn't advance, but I was very pleased just to have met previous numbers.

Not much else to relate. My rest day tomorrow will consist of continuing to wire the 2nd floor deck with GFCI outlets so that my wife can decorate it with Christmas lights this year. Yes, I'll probably help with the decorations.

On Friday, I'll close out the week of training with RDLs, Curls, and Dips.

My wife's kitchen handiwork was evident in today's Post-WorkOut meal of egg/veggie/cheese/potato casserole, toast, and a glass of milk. Very tasty, and leftovers reheat exceptionally well in a nukemeister the next day.

[Gxp23]

Still on the gain train.

How are things IW?

Only problem I can see here is that you are almost out of Franks!

[ironwill2008]

Still on the gain train.

How are things IW?

Only problem I can see here is that you are almost out of Franks!

Hey, G; what's up! Just adding a rep to anything is a month-long battle any more, but it's the challenge to do it that keeps me going.

I currently have three bottles of Frank's in the fridge, all at various levels. I or my wife will just grab one to put on the table at meal time. I think there's also a 5th, unopened one in the pantry.


Don't want to get caught with NO FRANK'S!




We're good here; I've been really busy getting some long-put-off around-the-house projects completed before the arrival of Winter. How about you; what have you been up to?

[Marius_Ursus]

Great rowing there, Will. Very strong.

I hope to see the lights when they're up!

As always...that food looks delicious.

[OT2000]

What about you; are you a football fan?

I am, college and NFL. We are going to the Miami/UNC game later this month, good times and cheap tickets.

[ironwill2008]

Great rowing there, Will. Very strong.

I hope to see the lights when they're up!

As always...that food looks delicious.

Thanks, Tom. I feel like BB Rows are topping out fairly quickly; it's going to be a grind to try to get to 2 plates for a few decent reps.

I've got an idea of exactly 'who' will be out there in early December stringing those Christmas lights, and it probably won't be my wife. Just got back from another trip to Lowe's to get some different boxes on which to mount the in-use GFCI outlet covers. Total materials cost is almost $200.00.

That casserole is some of my wife's handiwork; she preps all the 'egg' meals, and I do the rest.

I am, college and NFL. We are going to the Miami/UNC game later this month, good times and cheap tickets.

If you managed to get 'cheap' tickets, I'm envious. I had season tickets for Marshall's home games for years, until 2 years ago when, after several years of increased ticket and parking costs, they got too expensive to suit me.

I love football on all levels; I'll even watch high school games when they're televised on some of the local-access cable channels. I follow Ohio State, along with the rest of the Big Ten, along with any top-25 teams whose games are televised.

I don't have one particular Pro team as a favorite, although my wife is a HUGE Steelers fan, so I always root for them when they play. Other than that, there are many players and coaches I like/admire who are scattered all over the league, so I always have at least some interest in any Pro game on TV. I'd be hard-pressed to name a favorite player since I like so many of them, but right now, Larry Fitzgerald (WR, Cardinals) is that guy. What a great athlete, a great person (NFL Man of the Year last year); always a class act, and a shoo-in to go into the HOF exactly 5 years to the day after he chooses to retire.

[Marius_Ursus]

Thanks, Tom. I feel like BB Rows are topping out fairly quickly; it's going to be a grind to try to get to 2 plates for a few decent reps.

I've got an idea of exactly 'who' will be out there in early December stringing those Christmas lights, and it probably won't be my wife. Just got back from another trip to Lowe's to get some different boxes on which to mount the in-use GFCI outlet covers. Total materials cost is almost $200.00.

I know that story too well. LOL

She says, "I want to do this, this, and this..."

So I make a list and get to work.

What about unilateral work for a couple weeks? If maybe you tried Kroc rows?...just thinking and extrapolating that sometimes when I started stalling, if I do "same but different" for a couple weeks, it gets my numbers moving again.

[skodins2231]

I haven't decided, Tom. My wonky, arthritic hands and wrists are the reason why I'm not already using a free weight exercise, and other than the Smith, that's my only option. It'll be either Seated Dumbbell Presses or Overhead Presses. The problem is my unreliable grip; it limits how much weight I can safely hoist over my head. I'll use however much weight I can control, and just run up the reps.

Somewhat related question that I'm quite sure you've been asked before... How often do you decide to switch up your exercise/routine? Sounds like on many of the exercises you have a set goal and aren't switching till you get there. Interested to know as I follow your journey and I think about my own and continue to educate myself as to what I'm doing.

[OT2000]

Sound more you love the game in general versus individual teams which is good. That’s kind of the way I feel about my favorite sport which is basketball. I am lucky where I live now near UNC/Duke where college ball is huge and everyone is invested in it.

[ironwill2008]

I know that story too well. LOL

She says, "I want to do this, this, and this..."

So I make a list and get to work.

Lulz. I think that's the universal married man's condition.

In two days, I've got all the boxes mounted, a hole drilled through the cinder block wall into the electrical panel, and all the wire run to the various locations. Another day to wire everything outside, and maybe a half-day more to re-arrange some of the circuit breakers in the box so I can add a new, double-20 breaker to run those outside outlets, and I'll be done..........


.........until around Thanksgiving when my wife brings home a half-dozen boxes of Christmas lights.

What about unilateral work for a couple weeks? If maybe you tried Kroc rows?...just thinking and extrapolating that sometimes when I started stalling, if I do "same but different" for a couple weeks, it gets my numbers moving again.

I've used One-Arm Dumbbell Rows extensively in the past, and will certainly use them again, probably sooner than later.

Somewhat related question that I'm quite sure you've been asked before... How often do you decide to switch up your exercise/routine? Sounds like on many of the exercises you have a set goal and aren't switching till you get there. Interested to know as I follow your journey and I think about my own and continue to educate myself as to what I'm doing.

It's a matter of diminishing returns; the bigger/stronger we become, the harder it becomes to get even bigger/stronger. Regarding exercises, I used this basic premise to determine when to drop an exercise; when it's progress stalled, I'd reset the load about 10% lower, and then work the progression back up. This would usually let me get past the previous sticking point---until I reached the next one. When I stalled at the same weight three times (IOW, I was unable to move it forward at all after three attempts to reset and then break the sticking point), I'd then drop that exercise and sub-in a similar one and then start working to progress it.


As far as changing complete routines is concerned, that's a more difficult topic. For myself, I realized fairly early on that dumping an entire routine/program for something else would usually only serve to keep me covering the same ground (weight/rep-wise) over and over. So I'd stick with the same routine for as long as possible, changing the occasional exercise (as above), or even changing a set/rep scheme, etc., and squeeze every possible iota of gains out of the routine before moving to a different one. During my first 10-12 years or so, I'd usually stick to one routine until about late Fall, when I'd then switch to a strength program for the next 3 or 4 months (or a little longer if I was still able to move the numbers reasonably consistently). At that point, I'd either go back to my previous bodybuilding split, or, more often, devise a new one.






I often read in the 'workout programs' forum about people changing routines frequently because they get "bored" (their words) with their previous one. I guess that's a "thing," but then, those people are never going to make any progress (they never stick to something long enough to have to grind out those difficult, gains-producing last couple of reps in a tough set), and of course, lack of any progress ultimately leads to quitting training altogether.

The only honest advice I've ever been able to come up with for those people is that bodybuilding isn't for everyone, no more than basketball, or mountain climbing, or driving a race car, is for everyone. Some folks just need to face that fact, and then maybe move on and find some other activity that they find they can enjoy. I've been criticized occasionally for providing that advice ("Wut???, You're telling opie to QUIT TRAINING???), but the nature of any of the weight training disciplines is a certain mindset, a ready willingness to keep working hard, often alone and in isolation, to eke out small but cumulative gains over a long period of time.


I've said this before, but it bears repeating; bodybuilders aren't necessarily better than other people, but we're different.

Sound more you love the game in general versus individual teams which is good. That’s kind of the way I feel about my favorite sport which is basketball. I am lucky where I live now near UNC/Duke where college ball is huge and everyone is invested in it.

Yep; you have me pegged. I love everything about the game because it includes everything; strategy, knowledge, athletic skill, teamwork, strength, endurance, and especially, mental toughness. There's nothing else like it.

I was a college basketball fan way back in the day (Jerry Lucas, John Havelicek, Bobby Knight (yes, that Bobby Knight), Larry Siegfried, and Mel Nowell (sp?) ), but I just kind of got away from it over the years. I guess that really dates me, but it is what it is. I was a Buckeye football fan since back in the day of Woody Hayes. Myself and a friend of mine would ride the city busses to OSU campus on home-game days (I grew up in the East end of Columbus), and then find a way to sneak into the stadium to watch the games. It was pretty easy to do back then.

[Marius_Ursus]

Lulz. I think that's the universal married man's condition.

In two days, I've got all the boxes mounted, a hole drilled through the cinder block wall into the electrical panel, and all the wire run to the various locations. Another day to wire everything outside, and maybe a half-day more to re-arrange some of the circuit breakers in the box so I can add a new, double-20 breaker to run those outside outlets, and I'll be done..........

That's some awesome work for two days!

.........until around Thanksgiving when my wife brings home a half-dozen boxes of Christmas lights.

I got nothin'...just sitting here smiling.

[ironwill2008]

Very bright and sunny albeit quite cool in the gym today. This session brings to an end this week's training as well as the current 3-week segment. It was a hard-fought battle, and I conditionally won. Today's training was:

Romanian Deadlift
bar x10 W/U
135x5 W/U
185x3
225x3
275x3
315x3
355x2

EZ Bar Curl
45x10 W/U
90x10
90x10
90x10

Dips
bw +50x8
bw +50x8
bw +50x8

Moved through the scheduled work in an hour. While RDLs didn't advance (I'm still @2 reps on the top set), they didn't backslide either. Since I was still unable to break out of two-rep jail, as I mentioned a week or so ago, I'll add a ligher backoff set to RDLs, similar to what I'm doing with Lunges to try to bust that plateau. This will be implemented after deload next week.

I once again met reps-across on Curls, so I'll add a nickel on the next go-around and see what I can to with 95.

I was a bit surprised that my wrists and hands weren't squawking loudly today during Dips due to all the hand work I did yesterday on my current (no pun intended ) deck wiring job. I got my customary 3x8 and called it a day.

Next week is deload, and I can't honestly say I'm disappointed. I've been training as hard as I'm able, and a break from heavy (for me) work is what I need. So, Sherman will be in here on Monday, with his usual sharp, perceptive comments on my training.

The Buckeyes have a bye week, but Michigan and Penn State are playing tomorrow, the outcome of which, coupled with how Ohio State does against the two, will likely determine the Big Ten Championship as well as a berth in the National Championship playoffs at the end of the season.

Here's one that will send the "You must eat only clean foods!!!! " parrots into a conniption fit---some of you younger folks may want to Google that expression---the Post-WorkOut meal consisting of French toast with real maple syrup, bacon, fried potatoes, and a glass of milk.

[ljimd]

Here's one that will send the "You must eat only clean foods!!!! " parrots into a conniption fit---some of you younger folks may want to Google that expression---the Post-WorkOut meal consisting of French toast with real maple syrup, bacon, fried potatoes, and a glass of milk.

Food for the Godz!!!

Good session.

[skodins2231]

It's a matter of diminishing returns; the bigger/stronger we become, the harder it becomes to get even bigger/stronger. Regarding exercises, I used this basic premise to determine when to drop an exercise; when it's progress stalled, I'd reset the load about 10% lower, and then work the progression back up. This would usually let me get past the previous sticking point---until I reached the next one. When I stalled at the same weight three times (IOW, I was unable to move it forward at all after three attempts to reset and then break the sticking point), I'd then drop that exercise and sub-in a similar one and then start working to progress it.


As far as changing complete routines is concerned, that's a more difficult topic. For myself, I realized fairly early on that dumping an entire routine/program for something else would usually only serve to keep me covering the same ground (weight/rep-wise) over and over. So I'd stick with the same routine for as long as possible, changing the occasional exercise (as above), or even changing a set/rep scheme, etc., and squeeze every possible iota of gains out of the routine before moving to a different one. During my first 10-12 years or so, I'd usually stick to one routine until about late Fall, when I'd then switch to a strength program for the next 3 or 4 months (or a little longer if I was still able to move the numbers reasonably consistently). At that point, I'd either go back to my previous bodybuilding split, or, more often, devise a new one.

I often read in the 'workout programs' forum about people changing routines frequently because they get "bored" (their words) with their previous one. I guess that's a "thing," but then, those people are never going to make any progress (they never stick to something long enough to have to grind out those difficult, gains-producing last couple of reps in a tough set), and of course, lack of any progress ultimately leads to quitting training altogether.

The only honest advice I've ever been able to come up with for those people is that bodybuilding isn't for everyone, no more than basketball, or mountain climbing, or driving a race car, is for everyone. Some folks just need to face that fact, and then maybe move on and find some other activity that they find they can enjoy. I've been criticized occasionally for providing that advice ("Wut???, You're telling opie to QUIT TRAINING???), but the nature of any of the weight training disciplines is a certain mindset, a ready willingness to keep working hard, often alone and in isolation, to eke out small but cumulative gains over a long period of time.

I've said this before, but it bears repeating; bodybuilders aren't necessarily better than other people, but we're different.

Thanks for response. Helpful just to have that perspective of someone who's been in the game a long time. I often get myself in trouble looking for "best" when "good enough" will do just fine. (do this in many things in life, not just lifting). So it's a battle I fight to just find something, stick to it and don't over tinker. I've gotten better, but still room to improve. I've tried to allow myself a little "wiggle room" on iso exercises so to give myself that feeling of flexibility/adjustment, when in the grand scheme of things it probably doesn't matter too much, and won't hurt much either if I get the core lifts dialed in.

As for your wiring project, I think I'm almost glad to here you're putting in all new boxes. One of the worst feelings is when I've gone to replace a regular outlet with GFCI, remove the old outlet, only to peer in to see the tiniest little box behind the wall that this GFCI is supposed to go. At least you get to pick new boxes and don't have to worry about that issue.

[Gxp23]

Hey, G; what's up! Just adding a rep to anything is a month-long battle any more, but it's the challenge to do it that keeps me going.

I currently have three bottles of Frank's in the fridge, all at various levels. I or my wife will just grab one to put on the table at meal time. I think there's also a 5th, unopened one in the pantry.


Don't want to get caught with NO FRANK'S!




We're good here; I've been really busy getting some long-put-off around-the-house projects completed before the arrival of Winter. How about you; what have you been up to?

I always have my Franks and Sriracha in stock haha.

I am good man, just been busy with work/life, mostly trying to get house decorated....man, taking a hit there lol.

[ironwill2008]

That's some awesome work for two days!

Thanks. I had three different ladders strung out under the deck while I was running the Romex, and I bet I was up and down them a million times; work here, then move the ladder three feet. Use a different ladder on a different section, then move it three feet.

I got nothin'...just sitting here smiling.

Me too.....


until about Thanksgiving.

Food for the Godz!!!

Good session.

Thanks, lj.

I post those meal pics both here as well as in the "Meals Eating Now" thread in the 'nutrition' forum as a means of trying to get people to open their minds a little bit and realize that foods are not "good" or "bad;" they all just have different macro/micro content, and that almost anything can be included in a healthful and productive meal plan with a little bit research.

It's disappointing to see so many beginners---especially young kids---who have bought into the idea that you can only make gains by eating nothing but boiled chicken, plain brown rice, and brokkoli. I went that route when I was a noob (getting my info from the only source available then---the muscle magazines), and it cost me some early gains. And it could have led me to quit training altogether, if I hadn't been rescued by my then-mentor who explained how it really worked.

Once in a while, I'll see where one of them (misguided beginners) finally caught on, and is now actually making good progress while at the same time eating foods they enjoy, like a normal human being, and no longer under the spell of the bros. But those instances are too few and far between. It mystifies me that anyone would buy into all that bro nutrition nonsense in this day and age of instant access to advice and information from highly knowledgeable people like Alan Aragon and Lyle McDonald, to name just a few notables in their field.

Thanks for response. Helpful just to have that perspective of someone who's been in the game a long time. I often get myself in trouble looking for "best" when "good enough" will do just fine. (do this in many things in life, not just lifting). So it's a battle I fight to just find something, stick to it and don't over tinker. I've gotten better, but still room to improve. I've tried to allow myself a little "wiggle room" on iso exercises so to give myself that feeling of flexibility/adjustment, when in the grand scheme of things it probably doesn't matter too much, and won't hurt much either if I get the core lifts dialed in.

The longer you're in this game, the more you will come to realize how little impact all those minor details have on your progress. Get the basic compound lifts on track and performed regularly, and anything else you care to do---or not do---won't make much difference at all.

"Best" is just doing something on days you're scheduled to train; every workout won't be great, nor does it have to be. But if we don't do anything on training days, well, we all know where that leads.

As for your wiring project, I think I'm almost glad to here you're putting in all new boxes. One of the worst feelings is when I've gone to replace a regular outlet with GFCI, remove the old outlet, only to peer in to see the tiniest little box behind the wall that this GFCI is supposed to go. At least you get to pick new boxes and don't have to worry about that issue.

Indeed, upgrading existing outlets with GFCIs in an older house can be a real problem, space-wise. My project is relatively easy because it's all-new construction, and I had a choice of which box to choose.

I always have my Franks and Sriracha in stock haha.

It's always good to have a choice. I like those two for their completely different taste; really good hot sauce is much more than just 'heat.'

I am good man, just been busy with work/life, mostly trying to get house decorated....man, taking a hit there lol.

Lulz. Congrats on home ownership; it can at once be a rewarding and frustrating experience. One thing's for sure; owning a home will always keep you busy.

[ironwill2008]

My name is Sherman. If you've been here before, you know why I'm in here---to provide some relief from Bill's boring deload workouts this week. It's pouring the rain outside, snd he won't let me go out, even though those annoying squirrels are out there....in my yard.

http://columbuscockerrescue.com Please help if you're able. Even a small donation will help a homeless dog.

Sherman is correct on all counts. Yes, it's dark, overcast, pouring the rain, and it's deload week. I think he's exaggerating about the squirrels; I don't see any of them out there in the rain.

Anyway, I'm using the week to deload down to light weight, and allow myself some additional recovery from my previous three weeks of heavy (for me) training. Today's short session included:

Goblet squat
40x10 W/U
60x8
60x8
60x8

V-Grip Pulldown PWO
50x10 W/U
90x8
90x8
90x8

Dumbbell Overhead Press
20x10 W/U
40x8
40x8
40x8

Rolled through here in about 20 minutes. Goblets are a great exercise, and I really like how they feel, what with the weight help closely in to my COG. But anythingt much heavier than the 40s I used as a warmup really give my wrists a problem when trying to get the dumbbell into the proper position. I'd really like to work these heavy, in my regular routine, but my wrists just won't have it.

Knocked out three quick sets of Pulldowns, feeling the stretch and squeeze in my lats, affording me a good pump there.

Finished off this abbreviated light session with three sets of OHPs done with dumbbells. Sure do feel different than with a bar; stabilizers come much more into play while controlling two independent weights.

That all. After a rest day tomorrow, I'll continue my light week's training with another similar session on Wednesday.

Post-WorkOut meal was a big bowl of my currently-favorite soup---cheese, potato, and brokkoli, along with some garlic toast and a glass of cold milk.

[skodins2231]

Feel free to share recipe on the soup..looks great! Always nice to have soup options heading into fall/winter.

And Sherman sure seemed to be giving you the look that he wanted to head outside and was not being allowed.

[ironwill2008]

Feel free to share recipe on the soup..looks great! Always nice to have soup options heading into fall/winter.

No problemo: This is my wife's recipe; I don't know where she found it, but it is so good that a big potful only lasted the two of us a day and a half:



Loaded Brockkoli, Potato, and Cheese Soup


2-15 oz cans chicken broth
3 large carrots, peeled and diced
5 medium potatoes, peeled, small dice
1 tsp onion powder
2 small heads broc****, washed, small dice
3 Tablespoons butter
1/3 cup flower
3 1/2 cups milk
4 cups shredded cheddar cheese
1 tsp kosher salt
1/2 tsp garlic powder
6 slices bacon, cooked crisp, crumbled
3 green onions, sliced (optional garnish)




In a large stock pot, combine chicken broth, carrots, potatoes, and onion powder.

Bring to a boil, cover, and simmer for 10 minutes.

While simmering, melt butter in a large saucepan. Whisk-in flour and cook for another minute (or until golden brown). Whisk-in milk, and cook for an additional 5 minutes or until the sauce thickens.

Add cheese to the saucepan and stir until it is all melted. Add salt and garlic powder.

Pour the cheese sauce into the stock pot and stir until well-combined.

If too thick to suit, ad a little more milk to thin the soup. Add S&P to taste, top with crumbled bacon and/or sliced green onions.

And Sherman sure seemed to be giving you the look that he wanted to head outside and was not being allowed.

Lulz. You read him perfectly.

It's poured here all day long, so other than to go out for a couple of minutes to take care of biznezz, he hasn't been able to survey his empire as he normally does,

[skodins2231]

Thanks...got the recipe printed. Going to be cold(er) here this coming weekend here so sounds like the ingredients will be added for the Sat morning grocery run!

Hopefully it clears up for Sherman tomorrow. Similar weather here today but clouds started to break at sunset and got a brief little glimpse of the sun before it went down.

[ironwill2008]

Thanks...got the recipe printed. Going to be cold(er) here this coming weekend here so sounds like the ingredients will be added for the Sat morning grocery run!

YW.

Don't forget the cheese!


My wife always looks at that big pot of soup simmering on the cooktop, then always states that there will be enough to last 3-4 days. It never stays around for more than two, tops. Stuff is really good.

Hopefully it clears up for Sherman tomorrow. Similar weather here today but clouds started to break at sunset and got a brief little glimpse of the sun before it went down.

It rained off and on here yesterday; I was trying to finish up my electrical work out on the deck, and I had to stop several times to avoid the rain. It's raining here again today even though there was no rain in the forecast according to the Accu-Guess Weather Dude last night.




Sorry for the late reply.

[ironwill2008]

Hello. It's still cold and raining outside, but I'm fortunate to have a warm, dry home with people who love and care for me. Many other dogs aren't that lucky; some are even abused. Please help if you're able; click on the link below this pic to find out how.

http://columbuscockerrescue.com We can't save them all, but maybe you can save just one.

As Sherman mentioned, it's dark, overcast, and raining outdoors, but that didn't keep me from another light deload session. No heavy weights, no failure sets, nothing at all taxing; just some relatively light work to help recovery. Today's training was:

Smith Machine Split Squat
95x10 W/U
135x10
135x10
135x10

Dumbbell Row
40x10 W/U
60x10
60x10
60x10

Pushup

bw x15
bw x15
bw x15

Rolled through here in about twenty five minutes. I've done Split Squats on the Smith in my regular routine in the past, but it's been a while, so I figured this would be a good opportunity to revisit them.

Tom mentioned Dumbbell Rows above in a previous post a couple of days ago, and I intend to bring them into my regular routine soon, so today was a good day to audition them.

Finished off this abbreviated workout with a few sets of Pushups; they set my triceps on fire.

That's all. A rest day tomorrow will be followed on Friday with the week's final deload session. No idea what I'll include; I usually save that decision for when I step into the gym.

Post-WorkOut meal was a salad loaded with chunks of grilled chicken, veggies, some croutons, blue cheese, and some very good olive oil. A side dish Yukon Golds braised in chicken stock and a glass of milk completed the feast.

[ironwill2008]

ZZZZZZZZZZZZZZZZZZzzzzzzzzzzzzzzzzzzzzzzzzzzzzz... ...

http://columbuscockerrescue.com

Once again, Sherman's enthusiasm for my light workout is evident. This is the last of three deload sessions on the week, intended to provide some additional recovery from my previous 3 weeks heavy (for me) work. Today's training was:

Deadlift
135x10 W/U
225x5
225x5
225x5

Barbell Curl
bar x10 W/U
65x10
65x10
65x10

French Press
45x10 W/U
65x10
65x10
65x10

Stepped through this abbreviated session in about 20 minutes. A few sets of Deadlifts loosened me up.

Followed them with some Barbell Curls. My wrists have come to really not like these; even at a relatively light weight, the discomfort level climbed. I've always considered these to be the premier biceps exercise, but it looks like I won't be including them in my regular routine. It's a good thing there are many variants from which to choose.

French Presses with the EZ bar always blow up my triceps. I'll definitely get these into rotation at some point.

One and done. After mucho football viewing on TV this weekend (and maybe a hike into the woods if it doen't rain), I'll return to regular training on Monday with a go at Front Squats, Leg Press, Chins, and Seated Machine Presses.

Post-WorkOut meal was an old standby of eggs, bacon, toast, grits with butter, and a glass of cold milk.

[mejulian]

That cheese soup looks awesome. I have it copied, too, and will give it a go over the weekend.

Ironwill2008, for a beginner, do you see any significant differences between barbell and ez curl? I throw these as part of my 5/3/1 accessories. And I'm still trying to find the best accessories.