Week 3: Day 6
50min cardio workout video
30min incline treadmill walk, easy
- felt really good and got HR up
3 Likes
Week 4: Day 1
Deadlift: 3x2-285lbs, 1x2-275lbs 
Squats: 1x3-195lbs, 3x3-165lbs beltless
leg extensions: 1x10-100lbs, 2x8-105lbs, 1x8-110lbs
lat pulldown: 3x10-70lbs
- deadlifts SUCKED- high gravity day, squats were very smooth though- thereās definite improvement on the hip shift, leg extensions and pulldowns were fine, drained after
2 Likes
Okay, so I got lazy with logging
Week 4: Day 2 (Tuesday)
Lunges: 3x12-115lbs
good mornings: 1x8,9,10-115lbs
Press: 1x5-75lbs, 3x6-65lbs
Overhead tricep extensions: 3x12-22.5lbs
face pulls: 3x12-40lbs
- felt pretty good, lunges were more stable than I thought, pretty happy
Week 4: Day 3 (Wednesday)
20x(2min hard rope pull machine +30 sec rest)
- got HR up and felt good
Week 4: Day 4 (yesterday)
Paused squat: 4x3-185lbs
front squat: 3x8-115lbs
press: 3x3-85lbs
abductor machine: 4x12-120lbs
- paused squats felt really stable but had some weird popping in my right quad, press was okay
1 Like
Week 4: day 5 (yesterday)
Paused deadlift: 4x2-245lbs
Snatch grip deadlift: 2x4, 1x3-185lbs
Cable rows: 1x10, 2x9, 1x8-85lbs
Adductor machine: 4x10-60lbs
PMcardio
Kbs: 9x10 alt 1 arm-50lbs, EMOM
Ball slams: 9x10-20lb ball
Bike: 10min
Lying leg raises: 5x10, Emom
- felt good and stable with everything, the adductor machine was easier than expected, cardio was fun too
@Brant_Drake first attempt at planning a tasting menu. This felt something like writing an essay for class lol 
The constraints
- Can be done in Shanghai kitchen, with its equipment, space and ingredient limitations
- All dishes needed to be āsmall batchā friendly and components reused since Iām effectively only cooking for mum and dad
Note: I donāt use any fancy sauces 1) mum doesnāt like them 2) see 2) above. Id have to make a bunch only to use a literal tbsp
Chocolate and cigarette
- chicken liver and ginger marmalade filled chocolate
- Liver ginger ācigaretteā (rolled ginger tuile filled with liver mousse, brĆ»lĆ©e with lighter)
Nest
- Grilled ēčč (base)
- ē«„åčļ¼marinade in miso, flour and fry (egg)
- SautƩed spinach and arugula (or sprouts dressed in olive oil if I can grow them in time)
āscotch eggā
- thickened cream of chicken soup (āwhitesā)
- Egg yolk
- Seasoned ground chicken
- Breading: Breadcrumbs, flour, egg
Plum sake crushed ice (palate cleanser)
- plum sake syrup (plum sake, sugar)
- Sparkling water ice
- Acv
Lollipops
- Goat cheese stuffed chicken wing lollipop
- Miso grilled rice lollipop
Red braised chicken pie
- hot water pastry (with chicken fat)
- Red braised chicken thighs or wings
- Caramelised onions
Yoghurt cups (pre-dessert)
- mint milk skin cup
- Strained honey Greek yoghurt
- Garnish with candied mint
Ginger napoleon
- ginger tuile cookies
- Honey goat cheese
- Ginger marmalade
After dinner tea
Rice tea with crispy merengues
1 Like
Itās true. I spend more time on research, development, and sourcing than execution. Itās all operations.
You could just brulee the tip to make it look more like a lit cigarette.
Maybe a stringy component would be nice? Like shaping rice vermicelli noodles and frying the to make the nest/bowl. It only takes about 10 seconds and since you already have the hot oil anyways it would be easy.
For the eggs, if youāre actually doing that, youāre hardcore.
Veggies look good.
Iāve never done this, but my first thoughts are to add some thickener to the soup so it holds its shape. And sausage is a key component of scotch eggs. Maybe do some crumbles with gelatin in the soup to make a version of sausage gravy to hold it together.
Iād eat this right now.
I donāt know your technique for these, but maybe this could be helpful.
I am a sucker for chicken pot pie. If you donāt post this Iām going to be mad.
I feel like this needs something. Not sure what. Maybe something like honeycomb or bee pollen?
I want to eat this also. Low carb is a bitch. Whipping the goat cheese and a little cream in a food processor or vitamix makes it much easier to layer.
I feel full after reading this. I think youāre going to knock it out of the park.
1 Like
The idea is to do that table side with a lighter
Ooh, good idea
Iām going to thicken it with cornstarch, similar to how people make fried milk
The original idea was to essentially make chicken broth out of milk, but I needed a soup course soā¦..
Iām going to use seasoned ground chicken instead of sausage because the soup is going to be salty so adding sausage might get too heavy and salty (mum prefers lighter stuff)
Honeycomb is going to be hard to get. Sub with honeycomb candy?
Got it!
If I were cooking for more people, Iād definitely do a āpeking squabā course
1 Like
I was thinking about suggesting that for the nest course, but thereās already enough going on.
Maybe do something like this with the squab as an entree some time. Although thatās dipping your toes into Dominique Crenn territory. But she likes birds and trees and shit.
1 Like
Iām rethinking that one actually. Itās supposed to be something of a salad course since the rest of the menu basically has no veggies. I think if I can grow some sprouts, that might be a good option.
her food is pure art
I admire food like that, but it requires too much meticulousness.
My favourite chef is Tom Kerridge. The gourmet pub food style really suites my personality
Week 4: day 7 (yesterday)
50min kick-boxing cardio workout video
PM
30min incline walk
10min core work
- got HR up and felt good to get moving
2 Likes
Week 5: Day 1 (yesterday)
Coach is giving me an easier week YAY!!!
Paused Deadlift: 3x3-235lbs
snatch grip DL: 1x10,8-135lbs
front squat: 1x12-95lbs, 1x8-115lbs
leg extensions: 1x10-95lbs, 100lbs
abductor machine: 2x12-120lbs
- super sore and tired going in but managed to get through
5 Likes
Never would I have thought Iād see the day you rejoice on a lighter workload. Hope this gets you more gainzzz 
2 Likes
@whang there is a higher need to be functional
Week 5: day 2 (yesterday)
Squat: 2x5-165lbs, 2x5 paused-145lbs
Press: 2x8-65lbs
Cable row: 2x15-70lbs
Lat pull-down: 1x8-70lbs, 1x12-55lbs
Adductor machine: 2x14-55lbs
- went smooth enough, legs really tired
Week 5: day 3
Rope pull machine: 10x(2min resistance level 5+30sec rest+1min resistance level 6+30sec rest+ 30sec resistance level 7+30sec rest)
- got HR up and felt good
Edit: PM cardio
30min pilates cardio with cohortmate
2 Likes
Week 5: day 4 (Thursday)
Lunges: 1x13-115lbs, 1x10-135lbs
Front squat: 1x14-95lbs, 1x10-114lbs
Good mornings: 1x10-95lbs with paused
Cable rows: 1x14, 12-55lbs
Overhead tricep extension: 2x12-22.5lbs
- felt pretty good, still sore
Week 5: day 5 (Thursday)
Paused good morning: 3x5-135lbs (wasnāt going to wait for deadlift platform)
Feet up bench: 2x10-85lbs
Rope pull machine: 5x(3min + 1min rest)
PM cardio
30min cardio kick-boxing
- wasnāt feeling it and gym was busy so I decided to just do cardio
3 Likes
Week 5: day 6 (Sunday)
45min cardio workout video
PM
20min incline treadmill walk
10 min rope pull machine
10min elliptical
- got HR up and felt good. I like cardio days
Week 6: day 1 (Monday)
Deadlifts: 2x5-245lbs, 3x3-245lbs paused
Snatch grip DL: 3x4-185lbs
Front squats: 3x12-95lbs
Cable rows: 3x9-85lbs
- deadlifts felt good and fast, rest of it was fine
Week 6: day 2 (yesterday)
Squats: 2x5-175lbs, 2x5-165lbs belt less
Overhead tricep extensions: 3x13-22.5lbs
Abductor: 3x13-120lbs
Adductor: 3x10-60lbs
Leg extensions: 2x10-100lbs
- sore but not as tired as expected, squats felt good rest of it was fine
2 Likes
I am just getting back into barbell training, havenāt paid much attention to your weights of late - until the last few days. I have been following your academic travels though.
Anyway, the DL and Squat weights look really good. I am thinking your coach is helping you.
Congrats!
1 Like
Thanks for popping in!!!
Yeah! his programming is great
1 Like
Coaches can only coach.
Players gotta play.
2 Likes
Week 6: Day 3 (yesterday)
7x(3min rope pull machine+1min off)
20min incline treadmill walk
- got HR up and felt good. Cardio is great
Week 6: Day 4
Paused deadlift: 5x3-245lbs (was supposed to be 235, but miscalculated platesā¦ oops)
Paused squats: 5x3-155lbs
press: 3x8-65lbs
face pulls: 2x10-37.5lbs, 1x8-42.5lbs
PM cardio
2x(10min bike+5min core work)+ 5min cooldown on bike
- legs were pretty dead but managed to get the work done. I actually really like how squats feel after deadlifting, rest of it was fine and cardio was fun
2 Likes