I do both.
For braise, I use beef stock fortified with soy sauce, tomato sauce or beer after first searing.
For oven baking, I just use dry rub or teriyaki sauce, and after 6 hours of baking covered at low temp, I remove the foil and broil until there’s carmelisation
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Throwing this in for the beef ribs!
2 Likes
Thanks dude! I’ll check and see what I did wrong, haha
1 Like
A1
Slight Decline DB Bench
62x22,10,6
Seated BB OHP
125x7,2,1
Tri pushdown
40x22,10,5.5
Lat pulldown
140x12,5,3.5
Wide Grip Cable Low Row
110x24,11,7
Heading to my first doctors appt in about 8 years tomorrow after an 11 month wait for a new-patient appointment. Can’t wait for them to ask where the 40 lbs came from in that period of time.
In all seriousness, though, I am looking forward to expressing some concerns I’ve been having about my joints, knees and just overall fatigue.
8 Likes
B1
Standing EZ bar cable curls
60x13,6,4
DB hammer curl
35x22,10,6
Calf Raises
DB RDLs
57’sx37
Goblet Squats
70x42
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A2
Low Incline BB Press
150x10,6,3
Seated DB OHP
40x22,9,
Upright Dips
x0, left shoulder said no way. I’ll try again next A2 day.
OH cable tri extension
35x11,6,3
NG Chins
+20x5,3,2
BB Row
165x22
Not sure what my deal was today… It felt like I ran out of juice about halfway through. Still made some progress, though.
Those dips were not going to happen. Went down on the first one and my left shoulder felt like someone stabbed a knife into it. I’ll try again next time.
7 Likes
B2
Standing Alternating DB Curl
35x18,10,6
Standing Reverse Grip Axle Curl
+30x16,7,4
Calf Raises +25
Uni Cable Ham Curl
50x16,7,5 L
50x16,8,5 R
Heel Elevated Front Squat
225x1
145x13
FS felt like garbage again today
8 Likes
A3
Chest Dip
+55x10,4,2
Uni Landmine Press
50x11,5,3 L
50x12,5,3 R
CGBP
150x13,5,2
WGPU
+15x8,3,2
V Row
100x34
7 Likes
How you feeling now? Last few posts have seen you not feeling great, how was the drs?
Docs went about as well as I expected… We spoke for about 10-15 minutes in total, and she ordered basic blood work that came back essentially perfect. My follow up appt is this coming October, so I will be waiting 6 months for them to tell me everything looks good.
The knee and joint pain has subsided for now. I think it’s directly related to work and how much crouching/kneeling/climbing/lifting I’m doing, so I’m starting to slow down a bit and take some precautions (kneeling pad and knee pads mostly). I’ll be turning 35 in a couple weeks and it’s got me thinking about how long I’ve been doing physical labor. 20 years is not an insignificant amount of time to have your body be beat up every day so aches and pains are to be expected.
The one confusing aspect is that the joint and knee pain comes in waves. It’ll be really bad for a few weeks, and then perfectly fine for a few weeks. It also seems to coincide with my mental state, whether directly related (I am grumpy because I’m in pain?) or not, I’m not sure. I would assume if my knees were shot, they’d be bad all the time.
Sorry for the rant, but thanks for checking in
6 Likes
B3
Incline Alternating DB Curl
26x20,9,6
Pinwheel curl
40x17,10,6
Calf Raises +35
4" Deficit DL
135x5
225x5
315x5
375x5
Leg Ext
75x42
DL didn’t really hit the hams but I wanted to do them. Going to be very, very sore.
8 Likes
A1
Slight Decline DB Bench
66x22,7,4
Seated BB OHP
125x9,3,2
Tri pushdown
45x20,11,6
Lat pulldown
150x13,5,3
Wide Grip Cable Low Row
120x23,11,7
7 Likes
B1
Standing EZ bar cable curls
65x15,7,4
DB hammer curl
40x23,12,5
Calf Raises +35
DB RDLs
62sx39
Goblet Squats
70x48
4 Likes
A2
Low Incline BB Press
155x8,4,3
Seated DB OHP
45x19,8,5
OH cable tri extension
40x16,8,4.5
NG Chins
+20x6,3,2
BB Row
175x24
5 Likes
Had a quick lift yesterday during nap time, just hit bench and some arms. Ended up hitting a very smooth single at 215 on bench, dropped back to 165 for a couple sets close to failure and then hit arms.
I’ve been doing DC for about 4 months now, and even with my sporadic schedule I’ve been seeing great progress. There has been some growth in my bis and tris, shoulders, upper back and chest. My legs are feeling solid and it’s hard to tell but I believe I’m starting to feel some separation in my hamstrings. Quads are looking decent, but not a huge change. Added a bit of pudge around the midsection but can still see some abs poking through.
I’m pretty committed to the idea of re-running building the monolith soon just to change it up and then hop right back into DC after it’s done. I could use some conditioning work and volume for a bit. The TM will have to be quite low, but I think it will be a good change of pace for a short period of time.
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Definitely a good break in action there with BtM. Still 3 days of lifting, but more conditioning, more time with reps, etc. Should be a good GPP style block to build up for more DC.
1 Like
I’m hoping to be able to use it in that way- the weights don’t look like they’ll be too crazy, but will very likely end up feeling quite heavy.
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Conditioning
11 min EMOM
5 power cleans at 135
5 bw dips
After, one set of cable ab crunches at 60lb x 27
4 Likes
BtM W1D1 (Thursday)
Squat
115x5
140x5
170x5
200x5
225x5
5x5 at 255
Seated bb press
45x5
60x5
70x5
80x5
95x5
105x5
80x23
100 reps of ng chins in 15 sets
100 reps of face pulls at 20lbs in 7 sets
100 BW dips in 10 sets
Friday
1 mile walk with son, carried him 1/2 the time
BtM W1D2 (today)
Deadlift
135x5
175x5
210x5
245x5
280x5
3x5 at 315
Bench
75x5
90x5
110x5
130x5
145x5
5x5 at 165
Chest supported db row
5x20 at 31
Cable ez curl
5x20 at 30
Many supersets throughout both lifting days. Neither took me over an hour. I am so far away from my old numbers when I ran this 1.5 years ago… It’s crazy.
9 Likes
Tuesday
1.5 hrs loading large logs for firewood with my dad.
Today
BtM W1D3
Squat
115x5
140x5
170x5
200x5
225x5
255x5
130x20
Press
10x5 at 80
WGPU
5x5 at +25
Band pull aparts
5x20
Snatch grip shrug
185x30
185x26
185x23
185x21
I have felt extraordinarily exhausted the past week for some reason. I’m on call so it may just be a mental thing.
Shrugs lit up my traps like crazy. Squats felt horrible and much too difficult for how light they were.
Overall just feeling achy and off lately.
8 Likes