Day 2–Dynamic Effort Upper Body

Second day of programming. Pretty sore in the glutes and quads with the hamstrings being really tight. Below is the workout for today:

• 9 x 3 Close Grip Bench Press @ ~50%
• 30 to 60 second rest

Accessories:

1. 3 x 12 Rear DB Deltoid Raises (shoulder)
2. 3 x 12 Knelling Cable Rope Pulls (tris)
3. 3 x 12 Wide Grip Pull Downs (lats)
4. 3 x 12 Cable Rows (back)
5. 3 x 10 Floor Presses (chest)

Worked out with my buddy Mark Brewer. I definitely perform a lot better when I work out with a partner.
I also got the pleasure of trying out a Sling Shot today. Put my raw 1 rep max of 225# on the bar. Performed the bench press with the sling shot for a double and could have done more. Was very impressed with how much the sling shot helps launch the weight out of the bottom, which is my weak spot.

Day 1 - Max Effort Lower Body

Today is the first day of writing my own programming so we'll see how it goes. Below is today's workout:

• 1 Rep Max Sumo Deadlift (Approximately 5 sets)
• 3 to 5 minute rest between sets

Accessories:

1. 3 x 12 DB Weighted Lunges (Glutes)
2. 3 x 12 Leg Press (Quads)
• Slow down (1 to 2 seconds), explode on the way up!
3. 3 x 15 Heavy Ab Sit-ups
4. 3 x 12 Cable Pull Thrus (Hips)
5. 3 x 12 Good Mornings (Back and Hamstrings)

Update: By the end I was toasted. The good mornings I cut short to 3 sets of 8 reps. I should have dropped the weight more but I was ready to get out of there after being at the gym for an hour.

Josh’s Paleo Banana Nut Bread Recipe

This is based on a Paleo banana bread recipe I came across when I started eating a Paleo diet a couple years ago. I’ve modified it and tweaked it for my liking. Everybody in my family loves this. Even when I made other popular banana bread recipes, they still pick mine over the others.

Ingredients:

• 3 eggs
• 5 tbsp honey, tip: Honey is a mess when you try to measure it so either measure it by weight or squeeze it in the bowl and count 1-1000, 2-1000, 3-1000, 4-1000, 5-1000 (85g carbs)
• 4 tbsp olive oil
• 3 to 3 1/2 brown spotted bananas mashed, tip: Don’t use green or bright yellow bananas. Wait till they've sat on the counter for a few days. (72g usable carbs)
• 1 tsp vanilla extract (1g carbs)
• 1 tsp baking powder, dual acting aluminum free (1g carbs)
• 2 cups of pre-packaged almond flour or 2 1/4 cups of freshly ground almonds, The reason we use an extra 1/4 cup when making your own almond meal is because you get multiple textures from the food processor. (18g usable carbs)

Directions:

1. Preheat over to 350F.
2. Add all the ingredients into a large mixing bowl. Ensure you mash the bananas in a plate first with a fork or a masher.
3. Mix the ingredients in the bowl with a mixer till thoroughly mixed together.
4. Coat the inside of loaf pan with coconut or olive oil so the bread doesn’t stick to the inside of the pan.
5. Pour the banana mixture into the loaf pan.
6. Place in oven on the middle rack and cook for 1 hour to 1 hour and 15 minutes.

I prefer to use a silicone loaf pan. A silicone loaf pan makes it easier to get the bread out if you by chance forget to grease the inside of the pan. Now just enjoy your banana bread.

UPDATE: After posting this recipe I was wondering how many carbohydrates were in a single loaf. From my calculations of all ingredients the total usable carbohydrate count is 177 grams. Because of the carbohydrate count, I recommend eating this over an extended period of time. I'm going to play with the recipe in the future to find an alternative to the honey.

Perfect Gluten Free Pancakes Recipe

Finally, after many mess ups and flat pancakes I’ve come up with the perfect recipe for gluten free pancakes.

Ingredients:

1 1/2 cups of Bob's Red Mill All Purpose GF Baking Flour

3 1/2 teaspoons of double acting baking powder

1 teaspoon salt or sea salt

1 tablespoon organic white sugar

1 cup of Organic Whole Milk (You can substitute Almond Milk)

1 Organic Free Range Egg

3 tablespoons of Organic Unsalted Butter, melted

 

Directions:

Put all the ingredients except for the milk and butter into a mixing bowl. Melt the butter in a microwave safe measuring cup and then pour it into the mixing bowl. DO NOT rinse out the measuring cup the butter was just in. Now pour the milk into measuring cup the butter was just in and pour that into the mixing bowl. Finally mix up everything in the mixing bowl with a mixer. We have an electric hand mixer that I usually use and this is where the kids like to help.

Now just cook the mixture in a griddle or pan like you normally cook pancakes.

Enjoy!

This is a modification for this recipe on AllRecipes.com my family has used for years.

17 January Sprint WOD

20 meter Sprint @ 100%
20 Chest to Ground Push-ups

20 meter Sprint
20 Kettle Bell Swings 45#/35#

20 meter Sprint
20 Burpees

50 meter Sprint
50 Sit-ups

50 meter Sprint
50 Air Squats

100 meter Sprint

All sprints should be accomplished at 100%. I performed this WOD on a track and used the markings to determine the distance. For the 20 meter sprints I would run 20 meters and then slow down for 20 meters covering a total distance of about 40 meters. The burpees I performed at the middle of the first turn and then walked around the turn to the line to start the 50 meter sprint. You want to walk a few steps after the burpees and the air squats to loosen your hip flexors back up before you just start sprinting.

Enjoy!

I finished in 14:19. Not very fast.

Presenting the "I-50 Homewrecker"

Came up with a WOD to do in my living room today because I was feeling lazy about going to the park and workout. I'm calling it the "I-50 Homewrecker".

Here's what the name means.
"I" because you are doing it by yourself.
"50" reps of each exercise.
"Homewrecker" because you can do it in your own home and it will leave you wrecked at the end.

5 Rounds for Time
10 Air Squats
10 Sit-ups
10 Push-up Burpees (That means you do a strict chest to ground push-up and then finish like a normal burpee)

This is a scaled workout. If you wanted more of an Rx type of workout then I would do 15 reps of each exercise calling it the "I-75 Homewrecker".

My time was somewhere around 7 or 8 minutes. I just looked at the clock on the wall and realized the time.

Enjoy!

VS2010: Tired of form designer always opening

Are you always tired of the forms designer opening everytime you double click on a form to open so now to view the code you have to right click on the file for the context menu and select "View Code".

Here's how to defaultly have forms open in the CSharp Editor and then to view the form in the designer you'll have to right click the file for the context menu and select "View Designer".

Open up a project that has a form in it. Right click on the file for the context menu and select "Open With..." as shown in the image.

Now select "CSharp Editor" from the listbox and select the "Set as Default" button. Press "OK" and your done.

Enjoy!