bigsildonie 
"Lost it..motivation..wait I think I left it in the gym! Going back to get it :)"
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| Created: | 10/04/2008 |
| Total Visits: | 92 |
| Total Blog Entries: | 14 |
| Total Comments: | 4 |
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July 16, 2009
Guinness-marinated Bison Steak Sandwiches
Guinness-marinated Bison Steak Sandwiches
This open-face, “fork and knife” sandwich is piled with slices of Guinness-marinated bison steak, mushrooms and red onion.
Makes 4 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes (plus 12-18 hours marinating time)
EASE OF PREPARATION: Easy
1 cup Guinness beer or other stout
1/2 cup finely chopped sweet onion
1/3 cup reduced-sodium soy sauce
2 tablespoons molasses (not blackstrap)
1 tablespoon chopped fresh rosemary or 1 teaspoon dried
1 tablespoon minced garlic
1/4 teaspoon Worcestershire sauce
1 pound boneless bison rib-eye steaks, 1 1/2-2 inches thick (see Tip)
24 cremini mushrooms, stems removed
1 large red onion, cut into 1/4-inch-thick slices
2 tablespoons extra-virgin olive oil
1/2 teaspoon kosher salt
Freshly ground pepper to taste
4 slices rye bread, 1/2-3/4 inch thick
1. Combine beer, sweet onion, soy sauce, molasses, rosemary, garlic and Worcestershire sauce in a large sealable plastic bag. Add steaks. Seal the bag, shake and turn it, and refrigerate, flipping over and shaking the bag from time to time, for 12 to 18 hours.
2. Preheat a grill to medium. Remove the steaks from the marinade and pat dry. Reserve 1 cup marinade (discard the rest). Brush mushroom caps and onion slices with oil, sprinkle with salt and pepper and place in a grilling basket. (No grill basket? See Tip, below.) Place the basket on the grill; place the steaks directly on the grill rack. Grill the steaks and vegetables until browned on the first side, 5 to 7 minutes. Turn everything over and grill until an instant-read thermometer inserted into the center of the steak registers 125°F for medium-rare and the vegetables are soft and lightly browned, about 5 minutes more. Remove from the grill and let rest for 5 to 10 minutes. Lightly grill or toast the bread.
3. Meanwhile, place the reserved 1 cup marinade in a small saucepan and bring to a simmer over medium-high heat. Boil until reduced by about half, 7 to 10 minutes.
4. Divide the mushrooms and onions among the pieces of toast and drizzle each with about 1 tablespoon of the reduced sauce. Slice the steak; divide among the sandwiches and drizzle with more sauce. Pour any accumulated juice from the steak over the sandwiches and serve with a fork and knife.
NUTRITION INFORMATION: Per serving: 343 calories; 10 g fat (2 g sat, 7 g mono); 70 mg cholesterol; 29 g carbohydrate; 31 g protein; 3 g fiber; 591 mg sodium; 1,037 mg potassium.
Nutrition bonus: Zinc (33% daily value), Potassium (30% dv), Iron (26% dv), Folate (20% dv).
2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 3 lean meat
TIP: Tips: Rib-eyes are great-tasting bison steaks, but they must be cut thick, at least 1 1/2 inches, so you can sear and brown the outside without overcooking the inside. Because bison is so lean, it’s important to cook the steaks no more than medium-rare to keep them juicy and tender
No grill basket? You can improvise one with heavy-duty foil. Fold a 24-inch-long piece of heavy-duty foil in half and crimp up the edges to create a lip. This “basket” will prevent the vegetables from falling through the grill rack.
Posted in Training
July 16, 2009
New superset chest and tricep workout. You preform both excerises one right after the other with out stopping then no more than a 1 min rest between sets and a 2 min rest between supersets. Your weight will vary more or less as long as you can complete the sets and rep number. If the workout seemed a little easy just step up the weight and if too hard step down the weight some on the next session.
Warm up doing 10 min of cardio until HR was 160+
Superset
Incline Barbbell press: 135lbs 4sets X 8reps
Incline Dumbbell Fly: 30lbs 4sets X 16reps
2 min min rest
Flat bench Dubbell Fly: 30lbs 4sets X 16reps
Flat bench dumbbell press: 45lbs 4sets X 8reps
2 min rest
Barbbell overhead press: 110lbs 4sets X 8reps
Bent over dunbbell lateral raises: 25lbs 4 sets X 16reps
2 min rest
Dumbbel lateral raises: 15lbs 4sets X 16reps
Dumbbell row: 40lbs 4sets X 8reps
Cable pressdown: 150lbs 3sets X 8reps
Cable overhead pull: 65lbs 3sets X 16reps
2 min rest
Lateral tricep extension(skull crusher): 65lbs 3sets X 16reps
close grip barbbell press: 65lbs 3sets X 8reps
35 - 45 min of cardio
Drink a protien shake no more than 20 min after your workout and stretch. I will be doing this workout every Mon and Thurs. Good Luck!
Posted in Training
June 28, 2009
Finally back in the gym after three weeks off on Vacation to Disney World with the kids and I was broke off FO SHO!
Workout:
superset~ Squat 175lbs 4 sets X 10reps & Dumbbell lunges 50 lbs 4sets X 15reps,
superset~ Leg extensions 135lbs 4sets X 15 reps & Leg press 180lbs 4sets X 20 reps,
superset~ Leg curl 50lbs 4sets X 15reps & roman deadlift 135lbs 3 sets X 10reps, 30 min of spin class because I was burnt out!!!
Posted in Training
May 14, 2009
14 May 09
Todat I am still in the loading phase of the creatine and I took my usual pre-workout drinks. This is what I did today:
Cardio: warm-up 10 min till HR 160+
Squats: 135 lbs X 10 reps X 1 set / 225 lbs X 10 reps X 2 sets / 300 lbs X 1 rep X 1 set
Deadlift: 155 lbs X 10 reps X 1 set / 225 lbs X 10 reps X 1 set / 280 lbs X 5 reps X 1 set / 315 lbs X 1 reps X 1 set / 335 lbs X 1 rep X 1 set
355 lbs X 1 rep X 1 set
Lat pull down machine: 130 lbs X 10 reps X 5 sets / 120 lbs X 10 reps X 5 sets
One arm dumbbell rows: 60 lbs X 10 reps X 2 sets / 75 lbs X 10 reps X 1 set
Side lateral raises: 30 lbs X 10 reps X 3 sets
Sit-ups: 100
Leg lifts: 20 reps X 3 sets
I did not get to do any after lifting cardio due to time. Bummer! I have a 4 mile run tomorrow morning and spin class in the afternoon so my legs will really be feeling it. If you have any suggestions or tips let me know.
Posted in Training
May 13, 2009
13 May 09
Today was a good day in the gym! I took some protien and added some creatine to kick it up a notch1 hour before my workout. I have never taken creatine before it is raw white plane power so I am starting a stacking phase and then move to the maintenance phase later. I am also started taking Mitotropin(once at 600 AM and once around 300 PM) because hydroxycut is having issues and I want to see the difference between the two. I will take all the supps as directed to keep a control for the results. 30 min before the workout I drank some Assult pre-workout matrix to get amped. This was the first day of the Assult and I don’t know what it was, but my skin felt on fire after about 20 min of taking it. I was so much in the zone in the gym today I felt unreal. I did chest again and finished up with 1 hour of spin class. This is what I did:
Warm-up Carido 10 min until HR reached 160+
Chest:
Incline Fly’s 45 lbs X 15 reps X 2 sets
55 lbs X 10 reps X 2 sets
Incline dumbbell press: 50 lbs X 10 reps X 2 sets
60 lbs X 8 reps X 1 set
Decline Fly’s 55 lbs X 15 reps X 2 sets
65 lbs X 10 reps X 2 sets
Flat bench DB press 70 lbs X 12 reps X 1 set
75 lbs X 10 reps X 2 set
DIPS: 8 reps X 3 sets This wasn’t much; however, this time I would keep my legs almost parallel to the floor when I went to the down position and brought them back down in the start position. It really hurt and I had to squeeze at the top flexing the tricep and lower chest.
Cardio: Spin class 1 Hour
Drank another protien shake with creatine for kick right after the workout and before dinner (630 PM)
The reps were easer to complete today that last chest day; however, the spin class really makes me sweat and I am getting that much closer to awesome ABs. I changed up my diet some, I am eating tuna and 1 cup of broccoli for the lunch (1130 AM) and dinner (630 PM). Breakfast (800 AM) is still 8 egg whites and 1 Cup of cottage cheese. I drink a portien shake when I wake up (600 AM) with vitamins. I am excited to see the results good or bad! I have till June 10th to do as much as I can so when I get to see my family on leave from deployment I can show results.
Posted in Training
May 11, 2009
11 May 2009
Getting it in! Today I worked back, bicep, light abs, and did 1 hour of spin class in the end. I drank a protein shake 1 hour before the whole workout and 1 right afterwards.
This is what I did:
10 min Cardio till HR 160+
Back:
100 pull-ups (in 10 sets)
Cable rows: 130lbs 4X 12,10,10,8
One arm dumbbell rows: 75 lbs 4X 10,10,8,8
Barbell Bent over rows: 95 lbs 3X 8,8,8
Biceps:
Barbell curls: 75 lbs 3X 10,10,10
Dumbbell curls: 35 lbs 3X 10,10,10
25 lbs 3X 10,10,10
Cable cross over: 20 lbs 3X 8,8,8
Abs:
Seated V-ups: 25
Leg lifts: 25
Sit-ups: 65
1 hour of spin class to finish it off!
Really ready to eat some food, take a shower, and go to sleep. Tomorrow is another day of getting it in!
Posted in Training
May 10, 2009
I haven’t posted anything for 2 days due to traveling; however, I’m back my muscles feel rested, it is about 0400 on Monday and I am doing back, Bicep, light abs, and to top it off spin class. Totally stoked about that one. Those handles are almost gone on my sides and when I flex my stomach area I can see Abs poking through. LOOK OUT!! I have till June 10th to get right. I ran out of Hydroxycut and I am going to start the Mitotropin today. I will post workouts and results as best as I can to see if this stuff works better than the Hydroxycut. Going to get some sleep for the workout later. "HOOLIGANS"
Posted in Training
May 8, 2009
8 May 09
Today was a good day in the gym! I am now at another out site in Iraq, FOB Loyalty. I am staying in the transent building which is perfect because the GYM is on the floor right below me. Nothing like having a huge Gym right where you live!!! OK so I have managed to load up on some more Myoplex and these monster Hitman shots from the PX. I took them, again 30 min before hitting the gym.
AMPED once again and zoning out on techno this is what I did:
Warm-up Carido 10 min until HR reached 160+
Chest:
Incline Fly’s 45 lbs X 15 reps X 2 sets
55 lbs X 10 reps X 2 sets
Decline Fly’s 55 lbs X 15 reps X 2 sets
65 lbs X 10 reps X 2 sets
Flat bench DB press 70 lbs X 12 reps X 1 set
75 lbs X 10 reps X 2 sets
Bent-arm dumbbell pull over 65 lbs X 8 reps X 2 sets
Tricep:
Dips 15 reps X 5 sets
Tricep cable w/ rope 60 lbs X 10 reps X 3 sets
Tricep extension EZ bar 60 lbs X 8 reps X 2 sets
75 lbs X 8 reps X 1 set
Cardio: Bike 30 min LV 12 hill program
I don’t know if this is over doing it or not, but I sure felt like a BEAST in there today!!!
Posted in Training
May 7, 2009
7 May 09
Well as you know I have been flying around Iraq fixing generator issues so staying on a strict diet and workout routine is very difficult. I have to eat when I get near food because I don’t know when my next meal will be. I managed to find a Gym on BIAP (Camp Victory) and I bought some Myoplex Lite and a Monster Hitman. The Myoplex of course for the protein and the Hitman because it only has 6g of sugar 30g of carbs, but loaded in B6, B12, tourine etc…. I took some Hydroxycut with the Myoplex and 20 min later drank the Hitman. I waited 30 min to start working out. I was so amped up I decided to give SuperMaine’s back workout a try. I also tried using my new Zune I bought with a lot of Techno on the playlist. Needless to say IN THE ZONE and 2.5 hours later I had to leave the gym. Burnt was an understatement!! 40 min was cardio so don’t freek out thinking I lift heavy for that long and 120 pull-up’s isn’t easy for me yet, but I did them and I will only improve, BELIEVE THAT!!
Posted in Training
May 6, 2009
6th of May, Waking up refreshed and ready to hit the gym hard today. The weather is still crummy, but that is not going to stop me except for the tan. Back and hamies today with some light abs is in order. I am off all suppliments now and I have noticed a decline in energy in the gym, but I am still taking the protien shakes. A new order is on the way of some stuff to get amped up, until then I am just going to have to wing it with food. I will post the workout later. "HOOLIGANS"
Posted in Training, Other
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