Ca - Death by SDHP - Nov 30

Death by Sumo pulls @ 115#. Can't believe I've not done this (at least, not logged the effort). So, a new PR today.
11 rounds plus 7 reps. Felt great through 10, then just had some real difficulty with 11, ending the round as 12 started.
12 mins.

3 rounds in .30 on 1.15:
Simplicity bench x12 @ 11
Simplicity pulls x12-10-9 @ 13-13-12
Bent over rows @ 115# x12-12-10. Feel the friggin' burn.
13 mins.

I dunno, right now I don't feel great, so I'm downshifted into hypertrophy mode. I have high hopes for the annual plan starting in Jan.

11.5 - 1 hours, 2000-0730/24 hours. 25 mins total, PE: 9. 216/14.
40/16/44%, 94C-259P. 2736 cal.

Wl - Deeper - Nov 29

3 sets of each, alternating in 1.00 on 2.00
Back squat x10 / Front squat x10 @ 115#, 125, 135
11 mins.

Simplicty Calf x15 @ 13, 14, 15, 16
RDL @ 135# x10 (three rounds only)
10 mins.

9 hours, 2200-0700/24 hours. 22 mins total, PE: 8. 216/12 (wet).
33/25/42%, 114C-192P. 1954 cal.

Ca - PushPull Antagonists - Nov 28

Lazy, and I don't feel so good. In general, not just pre- or post-.

Buy in:
3 rounds Pumps x20 / Overhead Sqt @ 45#, 65, 95 x10
One min rest between rounds.
10 mins.

Antagonists - 4 rounds in .30 on 1.15
Simplicity Bench @ 12 x10
Bent Over row @ 115# x11
Press @ 115# x10
Pull down @ 13 x10
...one more bench @ 11 for good measure today.
17 mins.

Cash out:
3x10 barbell curl @ 65#
3 mins.

9 hours, 2200-0700/3 days. 30 mins total, PE: 8. 218/14.
34/13/53%, 57C-241P. 1785 cal.

Cl - Stability & Squat - Nov 25

Power wheel, 4 rounds of each in .30 on 1.15:
Back stability holds
Pumps
Rollouts
16 mins.

5 rounds, Squats with 120# on the same timer.
6 mins.

9 + 2 hours, 2300-0800/3 days. 22 mins total, PE: 7. 218.
34/29/37%, 167C-211P. 2867 cal.

Ca - Quad Circuit - Nov 24

4 Rounds in .30 on 1.15:
Pull ups / KB swings 1.5 / Press @ 120# / Ring Push ups
22 mins.

7.5 hours, 2330-0700/3 days. 22 mins total, PE: 7. 218.
35/38/27%, 186C-135P. 2549 cal.

Ca - Hotel PushPull - Nov 21

Simple, on the way into Disneyland.

7x10 pulls / 6x11 reclining DB presses @ 50's

8 - 1 hours, 2300-0700/3 days. 15 mins total, PE: 7.
45/30/25%, 174C-147P. 4220 cal.

Death by Thrusters - Nov 17

Death by Thrusters @ 95#
12.8 rounds. It all felt pretty good, could've used a little more rest at the end there - just to keep from coughing.
14 mins.

Cash out:
Simplicity calf xMax reps @ 13,14,15,15,14,13
8 mins.

10 - 4 hours, 2100-0300/48 hours. 22 mins total, PE: 9. 217/14.
39/14/47%, 59C-201P. 1704 cal.

Ca - PC + PushPull - Nov 15

Today called for a test on Sweet Humble Pie, but I'm not up to any metcon yet. Just doing cleans on a regular min on, min off timer sent me into coughing fits today. I'm about 85% and ticking upward.

Buy in:
Power cleans x10 @ 95#, 105, 115, 125, 135
in 1.00 on 2.00
9 mins.

Push/Pull circuit
4 rounds x11 in .30 on 1.15
Bent over row @105#
Press @105
Simplicity Pulls @ 14, 13, 12
Simplicity Bench (duos) @ 10, 11, 11
15 mins.

9 hours, 2130-0700/24 hours. 25 mins total, PE: 7. 218/12.
40/26/35%, 138C-186P. 2410 cal.

Cl - Front Squats n' Circuit - Nov 14

Buy in:
4x10 overhead squats @ 55#
7 mins.

4x
RDL @ 95# x11
extensions @ 160# x11
Simplicity calf x15 @14-15
Front squat (knees out, hips out, ass in the grass) x11 @ 95#
20 mins.

One more extension, calf and squat because I wasn't up to it today. Don't ask.

9 hours, 2130-0700/3 days. 27 mins total, PE: 8. 218/14.
32/47/21%, 320C-143P. 3487 cal.

Moose Drool Ale - Spit n' Image

It's brown, it's named after a large North American ungulate, and its name suggests oral incontinence. Ah, we market product with our minds, but we drink beer with our mouths! Which is why this American brown ale is your new favorite session beer. Dense layers of malt, caramel, baking chocolate, and a hint of light-roast coffee give way to reveal a hop character you'll be surprised to find if you're used to drinking English brown ale. The finish is complex but balanced, and the gravity is not so high as to keep you from having another.

Sunday.
MattT and I at Walker's place. Another remote brewing on Walker's new turkey burner that seemed to flame out every 15 mins. Used a pair of Northern Brewer Caribou Slobber knockoff kits, but swapped out the Windsor for dry Nottingham (one packet did 10 gallons marvelously well), and added a honey bear to the second 5 gallons just to see what can happen.

Steep Grains - 45 mins up to 170 degrees, in two bags
.5 lbs Briess Caramel 80L
.5 lbs Fawcett Pale Chocolate
.25 lbs Black Malt

Fermentables
12 lbs Amber malt syrup
2 lbs Amber dry malt extract
1 lb Honey late addition (5 min boil)

Hops
2 oz US Goldings (60 min)
2 oz Liberty (45 min)
2 oz Willamette (15 min)

Not too much to report on brew day. All went easily and well. OG: 1050 without the honey, 1064 with - shooting for an OG of 1052..

Fermentation took right off, and the weather was just right for keeping the corneys in the garage at 60 degrees overnight, up to 72ish in the afternoon. In fact, with the locks open, we got a good puddle going and I belatedly moved them into the pantry washbasin. Should have put them there from the get go. Wow, still learning something every time.

Shut down fermentation on Thursday morning. Gave the tanks a shot of 20# Co2 and chilled them at 45 degrees. Sunday night, one week after the boil, we racked both corneys out and back into their original tanks. FG for both: 1012. Right on the mark.

See you after a month of conditioning.

One Month Mark:
Saturday, I watched UFC at Firehouse and sipped Moose Drools all night.
Sunday, Walker got a taste of the brew and said, "That's great." I tasted and said, "Ugh." Dry, bitter, no mouth feel. So, Walker leaves and leaves half a beer behind, and, half an hour later, I take a sip before dumping it down the sink.
Cha-ching.
Once the stuff had a chance to warm up and the chill haze to melt down, sure enough, we had a spot on Moose Drool - tasted, looked, had all the mouthfeel and stuff of the Firehouse draughts.
Now to waste a couple gallons on MattT.

Ca - PushPull - Nov 10

4 rounds in .30 on 1.15
Vert Presses @105# x11-8
Bent over Row @105# x11
Simplicity Pulls @14-12 x9-11
Iso Bench @10 x8 (singles + 1 double)
20 mins.

3 rounds
Oly bar curl x11 @55#
Simplicity Calf x15 @14
6 mins.

10 - 2 hours, 2100-0700/3 days. 27 mins total, PE: 7. 213/14.
45/25/31%, 111C-139P. 1870 cal.

Cl - In the Swing - Nov 7

Still pretty sick, but sicker of doing nothing. A little exercise can only make me better, or sicker, and I've been sicker already. Not afraid of it.

3 rounds:
55# Overhead squat x10
160# Extensions x10
115# Seated curl x11
Simplicity calf x15 @15

One more squat round, and out.
13 mins.

And, yes, in hindsight, doing this was a mistake.

9 - 2 hours, 2200-0700/8 days. 13 mins total, PE: 8.
36/33/31%, 159C-151P. 2327 cal.