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new to me ride and such…

picked up a nice looking and smooth running sub for the white whaleshark…

Frosty IMG_4610 IMG_46112002 Jeep WJ Laredo


Link

http://artofmanliness.com/2013/01/31/a-chefs-guide-to-losing-weight/

http://artofmanliness.com/2013/01/31/a-chefs-guide-to-losing-weight/

Some good ideas for your dietary plans

tastes even better than they look!

tastes even better than they look!


Crockpot Chicken Jambalya Goodness

came out looking and tasting great!

came out looking and tasting great!

  • 4 peppers – any color you want, chopped
  • 1 large onion, chopped
  • 1 large can of organic diced tomatoes (leave the juice)
  • 2 cloves garlic, diced
  • 2 bay leafs
  • 1 lb large shrimp, raw and de-veined.
  • 4-5 Chicken Breasts chicken, diced
  • 1 pkg spicy Andouille sausage
  • 1/2-1 head of cauliflower
  • 2 c. okra (optional)
  • 3 tbsp Cajun Seasoning* (Emrill’s Version will be used as listed below)
  • 2 1/2 tablespoons paprika
    2 tablespoons salt
    2 tablespoons garlic powder
    1 tablespoon black pepper
    1 tablespoon onion powder
    1 tablespoon cayenne pepper
    1 tablespoon dried oregano
    1 tablespoon dried thyme
    (Yields about 2/3 c.)
  • 1/4 c. Frank’s Red Hot (or hot sauce of your choice, omitting mine to use as a side)

rice will be added at the end to dry up some of the moisture


crockpot victory

2-3lbs chicken
1 can sauerkraut
1 can water cress
copious celery
copious carrots
small amount of vinegar & soy
season chicken with Lemon Pepper
serve with spicy mustard.


2013

When 2012 kicked off I laid out some simple expectations for myself here: http://wp.me/p1xDhn-1h

With 2013 now upon us, I suppose tis time to post my expectations for the year

maintain

I was thankfully able to me or exceed my goals last year, so at the top of my plan for this year is to sustain that success. In concept this should be accomplished fairly easily as I set new goals above last years standard.

minimize

I come from a long line of pack rats, not every one of them would admit it, but for all the reasons one might give, we keep stuff. Over the last few years I have been forcibly changing my habits, other events (losing weight, having stuff stolen, moving to a smaller office, etc.) have sped this along and have reached a point where I want to make some additional strides in this area. The last two bastions of clutter will be struck down this year!

0. my office,

1. my workbench…

My hope is that this will improve my efficiency in work production and help push away from what I see as an ever increasing cultural drive to be defined by what you have, and not whom you are. The sale of my F250 is actually helping me understand just how far this concept spreads in our thinking as I wrestle with picking a suitable vehicle for my family’s needs.

“By the sweat of your face You shall eat bread, Till you return to the ground, Because from it you were taken; For you are dust, And to dust you shall return.” Genesis 3:19 (NASBu)

maximize

By the end of this calendar year, I’ll two boys active with the BSA, Halle in Girl Scouts, and Jill knee deep in Upper D. Nursing at TTU… Given that reality I need to be excellent at making the most of project time. I am committed to making sure we don’t fall into the trap that “quality” time is just as good as” quantity” time…

Therefore be careful how you walk, not as unwise men, but as wise, making the most of your time, because the days are evil.” Ephesians 5:15-16 (NASBu)


A REASONABLE LOOK AT ASSAULT WEAPONS By Darryl Bolke

A REASONABLE LOOK AT ASSAULT WEAPONS

By Darryl Bolke

When we look at the current and past debates on the issue of so-called “assault weapons” I have seen a propensity for the public, press, and even my fellow shooters to apply a standard to them that seems to be lacking elsewhere in society. Whenever I debate non-gun owners, liberals, and others who are passing judgment on this class of weapons based strictly on what they are fed by the popular media and the generally uninformed politicians, I use my favorite “gun-control” argument analogy to get my point across. My item of choice to compare guns to is cars. Every-time I hear the call for a ban on guns because some criminal used one to commit a crime, I usually ask if they thought it would be okay for the government to come take their car away because their neighbor was a drunk driver………this usually ends the debate. So lets apply this same analogy to the subject of assault rifles.

My favorite reason to get rid of evil assault rifles is that “nobody needs a gun that shoots more than 5 rounds”. Really, well the fact is that nobody really needs a car that will go more than 65 MPH., but most of us have cars like these. I look at semi-automatic firearms like most cars (pay attention to the specific terminology I am using at this point). Semi-Automatic firearms are like most modern cars. They are simply a more technically advanced design. Just like the cars of today are very much unlike the cars of 50 or more years ago (as well as telephones, appliances, and just about everything else we use on a daily basis, so why should firearm technology stop when nothing else has?). Well, what about those really evil “military styled assault weapons”. Oh, the black ones with lots of plastic. I look at the military based guns as being like high performance cars. I like high performance cars, high performance boats, and high performance firearms. I enjoy owning all of them, and using all of them. As a matter of fact, a lot of Americans love big, high horsepower high performance vehicles. There is very little need for a Corvette or motorcycle that will go well over 150mph, but we do love them. Of course the reality is that a vast majority of these vehicles are used reasonably, or simply collected-just like most military styled semi-automatic firearms (only the police should have high performance cars and assault weapons…seems to apply here as a favorite gun control argument). If the government said that effective January 1, 2010, no one can purchase an “assault vehicle” that has a V8 or larger engine, or is equipped with a turbo or super-charger, is capable of a 0-60 time of less than 8 seconds or is a motorcycle of any kind-even the hybrid driving granola who is driving 45mph in the fast lane to save the world may run down to the dealer to buy a Corvette while he still can. Of course once he gets it before the ban he will have to register it as an assault vehicle so the government can come grab it after the next ban on all assault vehicles.

Lets now look at the real media darling, the true assault rifle. The true assault rifle is fully automatic. Yep, an honest to goodness “machine gun”. These are the most tightly controlled weapons in the country. The amount of paperwork required to own one in the limited states where they are even allowed is staggering. Then there is the cost. They are prohibitively expensive, usually costing tens of thousands of dollars just to get started. The true assault rifles and fully automatic weapons regulated in accordance with the Nation Firearms Act are just like truly exotic sports cars and specialty vehicles, and probably rarer. How many Lamborghini’s, or Ferrari F40’s do really see in your daily travels. Yep, they are that rare. Like most of the true exotic “Super Cars”, legal machine guns are usually locked up, rarely used, and tend to be toys of the very rich and are rarely involved in nefarious activity. What about all these terrible machine guns the press talks about? In this case, those guns are already banned and come with very stiff federal penalties if a person gets caught with one…THEY ARE ALREADY BANNED! The criminals who use illegal guns in crimes (illegal conversions to machine guns and exotic weapons) are likened to the idiots who cannot drive with any level of competency and are street racing their highly (usually illegally) modified cars in heavily congested areas with no regard for anyone else. They (like the criminals who use illegally owned guns) tend to kill some poor uninvolved family or other person other than himself or herself. The reality is that we could leave the guns alone and just ban vehicles and it would be far “safer” world.

I certainly understand that folks who have little or no education about these things to be scared by them. What I do not understand is my fellow shooters who should know better. Let me address these folks at this point. The second amendment is there to provide a means of the citizenry to protect it and to protect all the other amendments. There is not a word in it about sporting use. In the time of the writing of the Constitution and the Bill of Rights the possession of “sporting weapons” was a given. You couldn’t eat without them-period. They lacked grocery stores back then. The musket of those days was the M4 carbine of today. I am a city guy. I live in an urban area and I don’t hunt. I have nothing against those who legally do and total respect their way of life. On the other hand I was a police officer in Southern California for almost twenty years. I have tracked many armed bad guys over the years, and I used modern “Non-Sporting” tools to do that. I can also say with a good measure of confidence that at times of government breakdown (major Hurricane, Earthquake, black out, riot, or other calamity) the tool of choice for a law abiding citizen to protect themselves and their family would be a modern semi automatic firearm. Keep in mind that while rural gun owners do not understand the “need” for modern semi-automatic firearms, those of us in urban metropolises really have no need for a hard-hitting rifle made for dropping a large four-legged animal. From a purely technical standpoint, one of the safest weapons to deploy in the urban environment for non-involved parties that have very little over penetration issues is the 5.56 mm carbine (i.e. AR15) using modern hollow or soft point bullets. They actually have less penetration through hard barriers than most modern large caliber handguns.

Now to address society’s do-gooders. Those hypocrites who are so quick to disregard the rights and possessions of others in order to make themselves feel better. My favorite argument is “if we can only save one child it will be worth banning all the evil handguns, assault weapons, non-sporting firearms (take your pick of the implement of the day). Really. If you want to save some kids from violence and predatory crime the first thing to go would be computers, violent video games, graphic television and movies, and the Internet. I flat guarantee that more children have been victimized by those electronic items than all the evil assault weapons put together. We of course could not do that because it would infringe on the rights of a 10 year old to be sitting at his killing simulator (violent video game) all day, or the rights of a pedophile to have a tool available to him to lure kids to become victims of both sexual and violent crimes (the internet). The same hypocrites who want to erase the second amendment “for the children” are not willing to do the same with anything else. Personally, I would be fine with banning the Internet and computers for the sake of my child. I have a house full of evil guns and books, and my kid is not allowed near the internet or allowed to have video games. That is how I run my home-I’ll stay out of the way you run your house if you stay out of mine.

I would never get into a debate like this without a real solution to the “assault weapon” problem. It is very easy. You pass a Federal law that the use of a high capacity semi or fully automatic firearm in a violent crime, or while conducting gang or drug activity, will result in a minimum mandatory sentence ENHANCEMENT of 20 years to whatever other crime you committed with no probation or parole opportunity with this enhancement. Crooks will steer clear of them. While most criminals aren’t the smartest gems of society, they do understand that getting an extra 20 years just because they had a Glock with them while doing a drug deal is stupid. Punish the action of people and not the inanimate object used by them. That would, of course, go against today’s trend of actually holding people individually responsible for their actions. It is much easier for many folks to blame all of society for the actions of an individual with no regards for the society they live within. I am tired of seeing law-abiding people being made into felons for simply owning an object. I have shot for many years in firearms competition with semi automatic high performance firearms. I have enjoyed just shooting for pure fun with these types of guns. I have carried these same weapons to protect the public as a police office. I have used these tools to protect people who are threatened with potential violence in the private sector, and most important, I choose to protect my home and family with the best tools I can legally own. To me, there is not a single thing evil or inherently bad about that.


punching phat phil in the face…

aproximatly 1 year apart and 50 ish pounds...

approximately 1 year apart and 50ish pounds…

After  a year’s hard work, discipline and focus the photos tell the story, the only thing better would have been to plan a shot where I could have punched my phat self in the face…


reflections from the trail

Had a great time out in the woods and hills of Frozen Head State Park with Troop 156 this past weekend. It is a highlight to the troops program, and is often the first taste of pack backing for some of the younger scouts. Jesse went with one crew and ascended The “North Old Mac Trail”, and then joined me when we headed down the “South Old Mac Trail” Saturday afternoon (as is our habit to do so in order to assemble with the saints on the first day of the week).

Jesse and I both chose to carry our full loads up and down the mountain, Which allowed him the chance to get a feel for having some weight on him in a hike and for me to get a test run in on my gear. 7+ miles for him, and 6+ for me.

I was swiftly reminded that I need two pairs of socks and a protective layer of Moleskin on my heals… (and would do well to drop excess gear from my pack). Jesse learned he can indeed tote a heavy load and do just fine.

Brief outline of what I have right now:

Bag Dump

  1. Big Agnes Lynx Pass 2
  2. Big Agnes Silver Creek Xl
  3. Big Agnes Inflatable Pad
  4. North Face Terra 65L
  5. Rain Cover for Pack
  6. Food
  7. Clothing (changes by season)
  8. Odds and ends,
  9. Precut cordage, 550
  10. Repacked first aid kit
  11. Cook kit
  12. Water
  13. Light, spare batteries
  14. Fire steel
  15. Saw and leatherman
  16. Jet boil PCS
  17. ENO LED strand
  18. Head Lamp
  19. Lead line

You Can’t Outrun a Fork

With a hectic schedule made in part by our gospel meeting this week here, it makes all kinds of smart sense to have another week of extra ab/core work.  This weeks goal, 1250 reps

Monday:

gym: 3×15@60lbs standing curls, 3×15@80lbs standing cable triceps press, 250 declined situps

cardio: 1 Mile sprint on the bike, 3:15

Tuesday:

gym: 3×15 @ 25lbs standing plate raises, 3×15 @ 50lbs reverse flys, 250 declined situps

cardio: 3.5 miles on the bike in 12 mins.


So now what…

Become a possibilitarian. No matter how dark things seem to be or actually are, raise your sights and see possibilities — always see them, for they’re always there. ~ Norman Vincent Peale

After meeting, exceeding, and reviving some finite goals I set out on January 1st, I am now at an odd place. I still have some overall goals planned out, some long range ideas hanging around, but I now need to really refine my fitness plans and dig in. While hitting it at the gym this morning I came up with at least this short list to work from.

  • peal off an additional 10-15 lbs of body fat
  • continue to expand my capacity so that for the next adventure race I will have improved my pace per mile.
  • find new challenges

btw today’s gym visit marked a return to mild upper body work given that my shoulder feels fairly strong and pain free (still a tinge of numbness in my fingers)

gym: 3×15 @ 80 lbs cable triceps press downs, 3×15 @50 lbs standing cable curls

cardio: light jog, 2×250 meters on the C2 rower, and 2 miles on the bike…

 


expand your perspective…


Dutch Oven Enchilada Casserole

A new favorite of mine:

Here is my version of a common dutch oven classic (btw, you can cook this at home in your oven, just use a 9×13 pan, or a covered cast iron skillet) I still need a slick name for it…

Filling:  (per 1 pound)

  • 3 pieces Bacon (cook, remove, crumble)
  • diced 1/4 small Onion
  • 1 clove garlic crushed
  • 1 lb. cubed chicken
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon garlic Salt
  • 1 pinch pepper
  • 1/4 cup diced green onions
  • 8 oz sour cream
  • 3 oz cream cheese
  • 4 oz diced green chilies
  • 2.5 oz sliced green olives

First, cook your bacon in a sizable skillet and remove “some” of the grease, then add your cubed chicken back to the skillet. Cook until the chicken is done (white all the way through). Then drain off the excess fat and water. Now add in your onion, bacon,garlic, green onions, chillies, and Olives, and all the remaining dry spices.   Onions start to brown up, you can now add your Cream Cheese and Sour Cream.

Layering:

  • Flour or Corn Tortillas
  • 1 can of refried bean
  • 1 can of enchilada sauce
  • Salsa & a few diced  green onions
  • 2 cups Cheese (grated)

Start with a greased Dutch Oven (I use a liner for this recipe, and spray PAM under it in the oven and again on the liner) then layer 1 tortilla with beans, some filling, a mixing of cheese, and the sauce. Repeat until you get a nice stack, top with cheese, onions and salsa.

Cooking in Dutch oven until cheese and such looks ready in a 350 degree dutch oven (should be about 30 min)


Reflections in Mud…

Saturday, September 1 was mud run day…

I’m not exactly sure how I went from, hrmm… I think I’ll run a race or something when I drop some weight to there are 9 other crazies running, but run we did.

17 obstacles in all, the race was billed as a 5K and then they slapped on another 1/2 mile or so at the end…

When I plotted a pace and tried to estimate how I (we) should run it all, I came up with about 14mins per mile on the run portions. (slow, but steady and I knew I would be running out of steam on each station) Not knowing how long the obstacles would take, I guess all in all we would finish around 45-60 mins. We hit the 5k mark just a bit over 60 and still had 3 more obstacles and some fun to go.

My legs feel just fine, (knee too for that matter)… but my upper body has paid the price for my shoulder injury. It took a ton of effort to finish some sections, and my arms are sore today. Some of those who ran REALLY exceeded their own expectations and showed true strength passing fears and limits with determination.

For me I don’t believe I could have gone faster than we did and still finished well. I did note that I have to continue improve my running, and slice off some more baggage, but I’ll lay that out another time.

We are already scoping out plans for next year and maybe some stuff before then!


Just a light stroll in the park…

Jan 1 of this year I was carrying over 40lbs of excess fat compared to now. I still have a long way to go to reach my fitness goals. One of the rewards I laid out for myself was competing in this race. I am happy to be able to do so with some good friends, It should be a blast…

The greatest challenge for me thus far has NOT been working out, or getting my cardio in, For me, it’s been make sure what I eat is what I need, not just want I want. It still is a big issue, but I have it locked down for now. As soon as I get my should back I can push to reach my next goal…

 

 

PS “Mockers and Scoffers are more than welcome… ;)”


Fitness “pro-tip” eat smart, work hard…

Tuesday,

run: 1.5 miles (15:00)

bike: 3.38 miles (13:00)

swim: 200 meters (7:26)

Still hovering around 205, but all in all my shoulder is feeling much better and most mornings I can feel my fingers so there’s that!

 

if you have a chance check out www.scottsandusky.com and help out a great family!


throttling back

I never really considered that it might be “tough” to slow down some… Given that I am not really “high-speed” or fast. with my shoulder/neck nerve dealio I have been forced to do so, and it is killing my vibe! I WANT to bust it, but hold back…

one plus side note from my Dr.’s visit…

BP: 120/60 and resting HR was a nice 58 not too shabby for almost 40…


1000 Stones

My Goals for this week:

1. Let my shoulder heal

2. Be militant with my Diet

3. 1000+ ab reps

today’s work:

gym: 2×100 Ab Coasters, 4×50 incline sit ups, 3×60 @ 65lbs seated leg curls, 3×20 @ 65lbs seated leg extensions.

track: 1/2 mile mixed sprints

bike: 8mins, 2+ miles

207 lbs

My shoulder is about 50%, but I have some numbness/tingling in my right thumb, 2 forefingers (feels like Carpal Tunnel, need to change my office routine / position so that nerve can rest.


work before the other work

gym: 3×50@40lbs ab coaster, 3×50 incline situps

track: 1.5 miles jog, walk, run repeat

bike: 3 miles in 12 minutes

sauna: 10 mins

Shoulder is still jacked, but might feel a bit better, rest shall continue, by weeks end I will have totaled 1000 situps minimum, maybe more. My weight bounces right now around 204-208, BF is about 18%


1 Month – ouch my shoulder!!!

From time to time (in the last 20+ years) I have awoken with a sore nerve in my upper back, normally it’s not an issue settles on its own and that’s that. Not this time, it has messed with my mechanics and now my upper shoulder is KILLING.

For the next 1-2 weeks I will abstain from any upper torso centric motions and let myself heal up. So pity my poor abs, they will get my full angry focus and share my pain…

With the mud run 1 month away, this will likely be a benefit overall I need to make sure I am in good shape for success there.

Monday:

gym: 3 sets of (20 ab rollers, 20 hyper – extensions 20 ab solos 20 decline crunches, 10 standing kettle curls per arm @ 16kg)

run: 1.33 miles in 18:24 1/2  1/2 walk

Wednesday:

gym: 3×20 @ 50 chest flys, 3×20 @ 80 lat press, 3×20 ab rollers

run 1 mile, 14 mins easy pace..


– 36lbs

Since January 1 I have dropped 36lbs of useless body weight.

205lbs as of this AM, dropping another 10-15 lbs will put me at or around 10-12% Body Fat.

 

today’s work:

gym: 9, 15, 21, 15, 9 kettlebell snatch & calf raises (1 set each exercise up and down pyramid) 35lb kettlebell and 195lb calf raise, 3×20@120lbs bent lat pull downs, 3×20@25 standing plate raise

bike: 1 mile @ 3 mins

row 1k @ 5 mins

swim 100m @ 2:55 (PR)

One question, If anyone has been using Kill Cliff (or something similar) and has some comments I would really like to know what you think. I presently only use a Ultra Mega Gold Multi vitamin daily and drink 1/2 a monster rehab prior to my workout. (aside from getting the protein / carbs I need from my diet). I am thinking about kicking the rehab to the curb and running Kill Cliff until my mudrun on Sept 1. and see how it goes. Any thoughts?

 


Apparently Running uphill makes you slow…

I ran my first outdoor leg Monday, uphill, and well it went as I anticipated, I was slow. That said, I did not feel burnt at the end and I stayed with my pace and plan as much as I was able.

 

Finished the day off with 250 meters in the pool.

Planning on a visit to the High School’s Cross Country track this week for a longer run and less elevation than my neighborhood affords. I want to split time to about 10minutes a mile. We shall see…

 


Monday, Monday, Can’t kill that day… so why not kill it in the gym…

gym: leg day; standing calf raises 3x2o @ 155lbs, leg extensions, 3×20 @ 135, leg curls, 3×10 @ 95lbs, + ab work

bike: 2 miles @ 5:51 huge PR for me

row: 500mx3  @ 2:00

 

“Don’t stop because you are in pain. Don’t stop because you are bleeding. Stop only when you are satisfied that you can die with honour.”


Team Rademacher… it’s almost like the darkside but with better food…

made it back from a great week at www. midwestsummercamp.com, considering how good the food was, I was pleasantly surprised to have came back with zero extra pounds. Next year I will plan to get some AM workouts in, but given how busy I thought we would be (and we were) I didn’t want to over commit.

Today:

gym: 3×20@70lbs triceps press, 3×20@70lbs Vbar Curls, 3×20@35lbs standing plate raise, 3×20@35lbs forearm curls

track: 3miles mixed: run, sprint, knee highs & jog, change up every 1/6 mile

swim: 100 meters to cool down.

I have not run this distance in years, all in all the knee feels good right now, we’ll see how it goes in the AM. My thighs felt a bit stiff around 2.5 miles but eased back toward the end. By no means am I near Fried “the rocket” Rademacher’s speed… but then again I think I could carry him and still run the 5k…


Punching Monday in the Face!

Monday Monday….

 

 

 

 

 

Jesse jumped in this morning and went back later for some more swim time today 🙂 I’d like to see him turn decent 3 miles times by years end.

anyway…

old man:

Gym: Lat work, 3×15@100lbs, Chest Flys, 3×15@100lbs, Bench, 60lbs AMRAP, then 25lb plate risersx3, Seated dumbbell curls, 3×15@35lbs

bike: 3miles@11:30, Swim 2x100m@3minutes

young man:

track: 1 1/3 mile mixed run, (run 1 lap walk 1 lap) mile time 18mins)

bike: 1/2 mile

swim: 100m