Re: The Bassman's Log (Steve Lampl)
 

[U][B]9/27/08:[/B][/U]
Not feeling well. Think I'm catching wife's cold - had fever last night and slept like .............!

[I][B]CFWU X 3.[/B] [/I]Added Mountain Climbers. Gravitron for pull-ups/dips.
85# assist (feeling puny today!)[I].
Recon Ron pull-ups 2,2,1,1,1. [/I]No DHPU today. :( (Kinda were "quasi jumpers.").

[I][B]Cardio W/U:[/B][/I]
StairMaster 10:00. L3/L4. HR 120.

[I][B]WOD:
[/B]Four Rounds for Time:
400m Run
50 Squats (Air squats)
[B]Time: 27:31

[/B][/I]Sub .25 mi run on treadmill for 400m run.
Jogged .25 mi @ 5.5 MPH = [B]2:40[/B]
Walked .25 mi X 3 @ 4.0 MPH = [B]3:53[/B] (could not catch my breath running)

Air Squats: Broke each 50 into groups of 15, 15, 10, 10. (4 rounds).
30 sec rest between groups. Last round/group, near failure last 2 - 3 reps.
[U][I][B]Legs are rubber![/B][/I][/U]

Totally spent after WOD, stretched and packed it in. Hoping maybe to do a little light cardio later today - perhaps a walk or ?

Also, did not eat very well yesterday. Found I wasn't very hungry, did not force myself to eat when I should have, and did not take in enough protein or veggies/complex carbs. What I did eat however, was mostly junk!

Went for X-rays of R/knee yesterday to find out what's causing crepitus on full flexion (e.g., deep knee bends). Will be starting another round of PT on Oct. 8.

Re: The Bassman's Log (Steve Lampl)
 

Stephen, you're doing great! You should take some "before" pics, if you haven't already done so. And then, in 6 months, or sooner, take some "after" pics. I'm sure you'll have a great surprise!

Also, I know you're on WW and have lost some weight. That's really wonderful. And, I hope that you're already thinking of a way to get off of WW, and have an eating plan that's sustainable for life. Notice I did NOT say "diet."

You might want to read "The Paleo Diet." It talks about a long term, for life, way of eating. When you read it, just think "moderation." In other words, don't feel like you have to go 100% Paleo if you don't see that as sustainable. The book makes tons of sense, and is not about deprivation and dieting.

rock on....

Re: The Bassman's Log (Steve Lampl)
 

Your legs are gonna be MAD tomorrow!:)

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;410861]Stephen, you're doing great! You should take some "before" pics, if you haven't already done so. And then, in 6 months, or sooner, take some "after" pics. I'm sure you'll have a great surprise!

Also, I know you're on WW and have lost some weight. That's really wonderful. And, I hope that you're already thinking of a way to get off of WW, and have an eating plan that's sustainable for life. Notice I did NOT say "diet."

You might want to read "The Paleo Diet." It talks about a long term, for life, way of eating. When you read it, just think "moderation." In other words, don't feel like you have to go 100% Paleo if you don't see that as sustainable. The book makes tons of sense, and is not about deprivation and dieting.

rock on....[/quote]

Thanks, Nancy. You're always so encouraging! WW has been great for Chery and me, but you're correct, I need to look far down the road. The most difficult thing will be adjusting my goals, since muscle weighs more than "that other stuff'. We WWs set intermediate and long term goals for weight loss - - I figured that if I could drop down into the BMI bracket for my height (tops out at 174#) it would be perfect, but I don't know if that's feasible. I've reached my first goal (the next is 200#). I know Zone works! Lost 30# on it in nothing flat a few years ago. Paleo sounds good too! The main thing for me is that I have to be sensible (roughest part of [I][B]anything[/B][/I] for me - LOL) and stick with it. My ADHD side says :yikes:!

[quote=Charles Bennington;410866]Your legs are gonna be MAD tomorrow!:)[/quote]

Chuck, I'd like to hope you're wrong, but I don't think so......I warmed up really well and stretched (will do more before I turn in). Think I caught Chery's bug, though. Washed the car before supper and it turned out to be an aerobic workout. Definitely not normal.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;410764][U][B]9/27/08:[/B][/U]
Not feeling well. Think I'm catching wife's cold - had fever last night and slept like .............!

[I][B]CFWU X 3.[/B] [/I]Added Mountain Climbers. Gravitron for pull-ups/dips.
85# assist (feeling puny today!)[I].
Recon Ron pull-ups 2,2,1,1,1. [/I]No DHPU today. :( (Kinda were "quasi jumpers.").

[I][B]Cardio W/U:[/B][/I]
StairMaster 10:00. L3/L4. HR 120.

[I][B]WOD:
[/B]Four Rounds for Time:
400m Run
50 Squats (Air squats)
[B]Time: 27:31

[/B][/I]Sub .25 mi run on treadmill for 400m run.
Jogged .25 mi @ 5.5 MPH = [B]2:40[/B]
Walked .25 mi X 3 @ 4.0 MPH = [B]3:53[/B] (could not catch my breath running)

Air Squats: Broke each 50 into groups of 15, 15, 10, 10. (4 rounds).
30 sec rest between groups. Last round/group, near failure last 2 - 3 reps.
[U][I][B]Legs are rubber![/B][/I][/U]

Totally spent after WOD, stretched and packed it in. Hoping maybe to do a little light cardio later today - perhaps a walk or ?

Also, did not eat very well yesterday. Found I wasn't very hungry, did not force myself to eat when I should have, and did not take in enough protein or veggies/complex carbs. What I did eat however, was mostly junk!

Went for X-rays of R/knee yesterday to find out what's causing crepitus on full flexion (e.g., deep knee bends). Will be starting another round of PT on Oct. 8.[/QUOTE]

Good work today despite not feeling your best... My husband is getting sick too! :(

Make sure you're getting in enough protein to recover from all the work you're doing!!!

I hope the PT works as well for you as it is working for me...

[B][I]Finally[/I][/B]... I love your avatar!! It's perfect!! :D

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;411103]Good work today despite not feeling your best... My husband is getting sick too! :(

Make sure you're getting in enough protein to recover from all the work you're doing!!!

I hope the PT works as well for you as it is working for me...

[B][I]Finally[/I][/B]... I love your avatar!! It's perfect!! :D[/quote]

Thanks, Carla. Best wishes to your husband - - I [I][B]hate[/B][/I] summer colds! Agreed on the protein. I'm also learning that there is an extremely delicate balance between supplying my body with enough nutrients regardless of whether or not I feel like eating. I did not force myself to eat the other day because I wasn't hungry. Not good.

PT should be great - - I'm doing a few extra things @ home when I do my stretching; really make the knee feel good.

Thanks for the vote of confidence on the avatar! I wondered if it was too stupid or not - - I tend to be impulsive and, well............that's just me being my normal self!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]9/28/08:[/B][/U] [I][B]Rest Day![/B][/I]

Still not feeling 100%. Little feverish and kinda "rung-out" (tho not from the CF). Oddly enough, legs aren't too sore from yesterday's air squats.

[I][B]Steve's "Mutual Aid" Chili[/B][/I] [I](.........or, multiple alarm.....season at you own risk!)[/I]

[COLOR=Red][I][B]Warning! Have a good blower system over your stove, or have a accommodating and tolerant family members who LOVE the smell of onions and garlic[/B][/I][I][B] permanating everything![/B][/I][/COLOR]

1 Lb pre-cooked (BBQ preferred) tri-tip, diced (1/2" cubes or smaller)
1 Lb leanest (92%) ground beef
2 large red onions, diced
2 [I][U]bulbs[/U][/I] garlic, finely minced
1/8 to 1/4 cup olive oil (for sauteing)
3 28 ounce cans tomato sauce or puree (puree is thicker and less salty)
1 15 ounce can black beans drained
1 15 ounce can kidney beans, drained
1 15 ounce can small red beans or pinto beans (your choice), drained
2 ounces, approx. (about 2/3 of regular spice jar) chili powder
1/4 tsp crushed red pepper, or season to taste by adding more. Be careful!

Pour olive oil in large skillet or saute' pan. Place over medium high heat and add onions and garlic. Saute' using care not to scorch until mixture reduces (it will get "liquidy"). When sauteing is complete, set onion/garlic mixture aside.

Brown ground beef in large skillet (use the one which had the onion/garlic in it if possible - - adds flavor!). Drain fat. Add diced tri-tip and thoroughly heat and combine. Place heated, browned meat in [U]large[/U] stock pot. Add onion/garlic mixture and combine. Add tomato sauce or puree and all beans. Blend thoroughly. Add chili powder and if desired, crushed red pepper. Blend. Use care if adding red pepper. A given amount of red pepper will make the chili spicer (hotter) the longer it simmers.

Heat the chili on "low" allowing it to simmer, but not scorch. Cover and then stir occasionally. You may simmer it uncovered - - this will slightly thicken the chili as moisture cooks off. You may add more chili powder and/or red pepper to taste. Serve hot! Enjoy! Serves 10 -14, depending on portion size.

Unused portions may be refrigerated or frozen for later reheating.

Re: The Bassman's Log (Steve Lampl)
 

The recipe looks great! YUM! Thanks for posting! :)

Re: The Bassman's Log (Steve Lampl)
 

[B]Goals for this week (9/29 - 10/4):[/B][I]
End week with new weight of 213# or less.
Post personal bests (PB) on at least 2 exercises.
[/I][U][B]
9/29/08[/B][/U][B]:[/B]

Well...........still apparently fighting this bug. No strength, but HAD to work out anyway. Would not have missed it for the world either!

[quote=Charles Bennington;410866]Your legs are gonna be MAD tomorrow!:)[/quote]

Chuck, well..........you were right, it just came a bit later...........really sore today and "walkin' lahk ahve been astrahd that hoss way too long....."(LOL--[I]OUCH!)[/I].

[I][B]CFWU X 3 (+ Mountain Climbers). No dips/pull-ups.
Recon Ron Pull-up program 2, 2, 1, 1, 1. [/B]Couldn't even muster one DHPU again today. All were floor assist.
[B]Cardio W/U: [/B]Versa Climber 10:00.

[B]WOD:[/B][/I]
[I][B]Push Jerk: 5,5,5,5,5. Post loads.
[/B]45# X 5
95# X 4. Failed on 5th.
95# X 5. (OK!)
115# - Failed, 1st attempt.
105# X 5.
105# X 4. Failed on 5th.

[B]Core Stabilization Exercise - - 45# bar OH, walk.
[/B]Est dist 100 yds total (2:00 min or so). Walked forward/walked backwards with sudden direction changes included. 5 reps. Bar remained OH.

[B]Tabata Push-ups. 8 Rounds/4:00 min.
[/B]Regular: 16, 8*, Knees down: 8*, 8*, 6*, 6*, 4*, 6*. (*) = failed.
[U]Very hard work! Now I know what to do if I really want to trash myself![/U]

[B]SDHP
[/B]W/U = 45# X 5
95# X 3
105# X 3
115# X 3
125# X 3 (PB).
135# X 0 (Failed on initial lift).

[B]Upright Rows
[/B]95# X 5
45# X 30

[B]Walk (4.0 MPH) - brisk.[/B] (To tired/legs hurt too much to run).
1.3 miles in 19:40.

[B]Stretch.............[/B]




[/I]

Re: The Bassman's Log (Steve Lampl)
 

Hey Stephen! Great recipe, greater avatar, greatest SDLHP! You rock man!