Monday, August 25, 2014

The Real Value of $100 by State and Metropolitan Areas

The states where $100 is worth the least are the District of Columbia ($84.60), Hawaii ($85.32), New York ($86.66), New Jersey ($87.64), and California ($88.57). That same money goes the furthest in Mississippi ($115.74), Arkansas ($114.16), Missouri ($113.51), Alabama (113.51), and South Dakota ($113.38).

Sunday, August 24, 2014

Williams Sonoma Technique Class - Artichokes

Today's Technique Class taught us how to trim artichokes and make a dish - Pan Roasted Artichokes with Garlic and Lemon

Tips I learned at this class:
1) Leave cold water running while you drain the hot pasta water to prevent pipe shock and cracking
2) Make sure the artichoke leaves aren't dry. They will poke you! 
3) Get a bowl of lemon water to prevent the artichokes from browning
4) Smaller cloves of garlic gives a stronger flavor and smell as opposed to larger cloves


This is their feature table


The Philips Pasta Maker was used in this technique class. 


This pasta sauce was used with the homemade pasta

Ingredients have my approval!

Here is the Philips Pasta Maker about to roll out some pasta.

Here is comes.

After chopping into desired length

Here is the pasta after it was cooked al-dente

Chef serving us the pasta

Sorry I couldn't get it presentable.

Here the Chef is teaching us how to trim artichokes. 



TIP: Keep artichokes in lemon water to prevent browning


Dry the artichokes with paper towels.


Pan-roasted artichokes with lemon and garlic

This was tasty!

Monday, August 18, 2014

Comments Of The Day

At the gym: "You have exceptional squat form" - random gym guy

At the office: "You have excellent chair side manners. I want you to be my doctor. You explain everything clearly." - Patient R.D.

Sunday, August 17, 2014

5/3/1 Big But Boring - Cycle 1

New PRs on all lifts after using this program for two weeks:
-Overhead Press 130lbs x8
-Deadlift 400lbs x1
-Bench Press 260lbs x1
-Squats 295lbs x2

Day 1

Overhead Press - 5/3/1
Overhead Press - 5 x 10 at 70 lbs 
Chin-ups - 5 sets of 10 reps 

Day 2

Deadlift - 5/3/1 
Deadlift - 5 x 10 at 170 lbs 
Hanging Leg Raise - 5 sets of 15 reps 

Day 3

Bench Press - 5/3/1 
Bench Press - 5 x 10 at 115 lbs 
Dumbbell Row - 5 sets of 10 reps 

Day 4

Squat - 5/3/1 
Squat - 5 x 10 at 135 lbs 
Leg Curl - 5 sets of 10 reps



Friday, August 15, 2014

First Time - Reddit Gold

I was gilded reddit gold today, for the first time unexpectedly for helping a patient in Florida with his treatment plan. Wow.

Sunday, August 10, 2014

Williams Sonoma Technique Class - Extra-Virgin Olive Oil


I attended a technique class by Williams Sonoma today. The topic was Extra-Virgin Olive Oil. First they went over their selection of extra-virgin olive oil certified by the California Olive Oil Council. We were taught how to taste for quality and how to best use the fresh and flavorful oils.

TIP #1:
-Do NOT buy refined olive oil. Why? There are no health benefits and it is chemically treated

The class was one hour long that included tastings of prepared dishes. Best of all, these technique classes are FREE!

Instructor: Jim


TRIVIA #1:
-51% of the world's olive oil comes from Spain

There is a certain technique for tasting olive oil, similar to wine tasting. The Four 'S's. Smell, Swirl, Slurp and Swallow.
First smell the olive oil. Next, warm it up with the palm of your hand in a clockwise or counter-clockwise fashion. This warms up the oil and releases it's aroma. Slurp is just as it sounds. Make an audible slurping sound. This allows sufficient oxygen into the oral cavity to be interacted with the oil. Finally Swallow the olive oil. Olive oil with polyphenol will feel like a 'burn' and make your throat feel 'raw'.


TIP #2:
-Use fresh olive oil on top of tomato sauce

Five plastic cups with extra virgin olive oil. 


1. Williams-Sonoma House Blend - this one is a cooking oil. Best paired with Dry Riesling. I felt neutral about this one. 
2. Owen's Creek - this is a dressing oil. Best paired with cabernet sauvignon or merlot. I disliked this one.
3. Marqués de Valdueza - a finishing oil. Best paired with cabernet sauvignon. I disliked this one
4. Enzo Organic - a cooking oil, also used for sauté and pan searing meats. Best paired with sauvignon blanc or pinot noir. I liked this one!!
5. Williams-Sonoma Bold & Spicy - a bread dipping and finishing oil. Best paired with pinot noir. I liked this one!!


TRIVIA #2:
-Polyphenol contains antioxidants. This is what makes your throat feel "raw"

TIP #3:
-Store extra virgin olive oil at 57F. Avoid placing it in direct sunlight and anywhere near heat.


Of the five olive oils we tried, my favorite two were the Enzo Organic and the Williams-Sonoma Bold & Spicy.

NEXT TECHNIQUE CLASS: CELEBRATING THE HARVEST - APPLES

Wednesday, August 6, 2014

Lower/Push/Pull - Light/Light/Medium/Heavy

RPE (Rated Perceived Exertion)- 10, 9.5, 9, 8.5, 8

Heavy Days - Set1: 3-5 rep @ RPE 9. Set2: -5 to -10% @ RPE 9
Medium Days - Set1: 6-10 rep @ RPE 9-9.5. Set2: -5 to -7% RPE 9-9.5 
Light Days - Set1: 10-15 rep @ RPE 10. Continue until you can’t do 10 reps @ RPE 10. 

1. Lower - Light
-Squats 225 x13, x10, x7

2. REST
3. REST

4. Push - Light (90-120s rest)
-Barbell Bench 185 x12, 175 x10
-Incline Bench 155 x8, 135 x8
-SDMP 90 x12, x10, x9
-Rope Tricep Extension 80 x14, x12, x11

5. Pull - Medium
-Deadlifts 295 x8, 275 x8
-Chin-up Cables 210 x8, 195 x7
-Bent Over Barbell Rows 155 x7, 135 x10
-Seated Neutral Grip Rows 280 x10, 280 x8

6. Lower - Heavy
-Squats 245 x5, x5, x4, x5

7. Push - Light
-Bench Press 185 x11, x9
-Incline Bench Press 160 x8, 140 x8
-Standing Military Dumbbell Press 90 x10, x10, x8
-Tricep Rope Extension 90 x15, x11, x10, x11
-Dips x15, x10, x8

8. REST

9. REST

10. Pull - Light
-Deadlifts 275 x10, 255x9
-Chin-up Cables 180 x10, x11
-Seated Overhand Grip Rows 250 x11, x11, x10

10. Lower - Medium
-Squats 245 x8, 235x8

11. Push - Heavy
-Bench Press 225 x5, x4, x4
-Incline Bench Press 185 x5, x4
-Tricep Rope Extension 130 x4, x3
-Standing Dumbbell Press 130 x5, x5, x5
-Machine Dip 310 x5, x7, x10

12. Pull - Light
-Wide Grip Pull Ups x10, x8
-Cable Rows 120 x16, 135 x12, x10, x12, x9
-Cable Neutral Grip 165 x11, x10, x8
-Seated Iso Lateral Rows 270 x11, x10
-T-Bar Rows 50 x9
-Chin Ups x6

13. Lower - Light
-Squats 235 x10, x7, x4
-Angled Leg Press 270 x8, x8 (full ROM)

14. Push - Medium
-Bench Press 205 x8, x7. 185 x7
-Arnold Dumbbell Press 110 x6, 100 x8, x7
-Tricep Rope Extension 110 x10, x8, x7
-Dip Machine 330 x11, x8
-Cable Flies 60 x10, 70 x7

15. Pull - Heavy
-Wide Grip Pull Down Cable 225 x4, 210 x5, x5, x5, x4
-Neutral Grip Pull Down Cable 225 x4, 210 x5, x5, x4
-Seated Wide Grip Cable Rows 180 x5, 165 x7, 180 x5
-Seated Neutral Grip Cable Rows 180 x5, x4
-Seated Isolateral Neutral Grip Rows 320 x5, 340 x5, 360 x4, x3
-Seated Isolateral Overhand Rows 340 x5, x4

16. Lower - Light
-Squats 235 x11, x10. 225 x8

17. Push - Light
-Bench Press 185 x10, x8
-Standing Military Dumbbell Press 50 x9, 45 x10, x9, x9
-Tricep Rope Extension 90 x13, x9 x9
-Dip Machine 330 x9, x9, x9
-Cable Flies 45 x10, x8. 40 x10, x10

18. Pull  - Medium
-Wide Grip Lat Pull Down Cable 210 x7, 195 x7
-Neutral Grip Pull Down Cable 195 x8, 185 x7
-Wide Grip Cable Rows 165 x7, x8
-Bent Over T-Bar 135+bar x8, x8, x6, x8
-Close Grip Iso Lateral Rows 290 x9, 310 x6, 290 x7
-Overhand Iso Lateral Rows 290 x6, 270 x7, x6

19. REST

Tuesday, August 5, 2014

Got $100 Million? You Can Bribe Yourself Out Of Jail

A billionaire paid $100 million to a German court to dismiss corruption charges raised against him. That's some high-level bribery right there. [Source]