Adarq.org

Bit elaborate, but my apartment smells soooo good right now:

Beef Stew a la LBSS

ingredients
2.5-3 lbs chuck roast
8-10 cloves garlic
2 large onions
6-8 carrots
barbecue sauce
1-2 tsp thyme
s&p
2-3 bay leaves
.25 cup olive oil
2-3 tbsp butter
6-8 cups chicken or beef stock
little bit of sugar (can be confectioner's)

directions
cut chuck roast into 1-inch cubes
mince garlic
chop onions and carrots into 1-inch cubes
heat olive oil in a large pot over med-high heat
saute chuck roast until brown on all sides, about 5 mins
add garlic and a bit of s&p
add stock, barbecue sauce to taste (.25 cup or so), thyme, sugar and bay leaves
bring to a boil then reduce to a simmer
MEANWHILE
melt butter in a large pan
saute onions and carrots about 20 mins
add to stock mixture
return to simmer
simmer another 40 mins or so, until roast is tender
remove bay leaves and let stew cool slightly
devour

HAHAHAHAHAHAHAHAHAHAHAHAHAHA

landed some nasty dunks, took like 50+ dunks no joke.. i was flying in the beginning, got worse halfway thru, which is the opposite of what has been happening lately.. i actually attribute that to no protein shake while dunking.. usually i sip on milk/protein, and it recovers me good, this time i sipped on monster energy.. protein shake > monster DURING DUNKING.

ok party time bbl

pc!@$!

My secret goal is to dunk while sipping on Joose. Or, barring that, Four Loko.

s2: power
- RATING (9/10)
plenty of sleep over last couple of days, good meal, CNS fired up

- warmup
haven't mentioned this recently, but my shooting touch has returned. not missing much.  

- 10 yard dashes x 5
very quiet, felt light

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
ended up doing about 8 true ME jumps, very quick dropoff but highest 3-4 jumps tied PR. so everything was about 31-32, maybe a twinge more on one jump. go me.

- ME MR halftuck: 5 x 5

- ME MR pogo: 3 x 5

- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
subbed 3x8x165, got vid, will try to post later

- C1: JUMP SQUAT: 2 x 3 (30%)
55,55

- C1-info: 2 rotations
N/A

- S1: dips @ 3 x AF
15,15,9 -- all bw+8lbs chain

- S1: pullups @ 3 x AF
7,7,9

- OPTIONAL: CORE (Y/N?)
med ball circuit x3
--OH wall throw x10
--rotating wall throw x10e

- STRETCH
and foam roll

Very, very nice session. Feeling spiffy.

Happy New Year, mudderfukkers.

Truly and deeply retarded. If you have lactose intolerance, don't drink milk. If you don't like the taste of milk, don't drink milk. Otherwise, don't fucking worry about it.

Goals

• 1. nope-------dunk

Everything else is gravy.

EDIT: Because it's worth writing down, here is the gravy.

	current/past	goal
weight	170#	180#
trap bar dead lift	360#	420#
squat	320#	375#
running vertical jump	32"	38"
overhead press	5x135#	5x165#
dips	15xbw+8	10xbw+45
pull ups	13	10xbw+25
10-yard dash	?	1.67s
20-yard dash	?	2.77s
40-yard dash	?	4.80s

<a href="http://www.youtube.com/watch?v=id2jN8xzAjQ" target="_blank">http://www.youtube.com/watch?v=id2jN8xzAjQ</a>

Vacation starts tomorrow. Gonna be in NYC, then Connecticut and upstate(ish) NY, where my mom's family is. Home on the 27th. While gone it's gonna be nonstop visiting, but I'm going to try to get some workouts in for general conditioning. E.g. Ross Enamait's deck of cards. Possibly even jumping rope if my uncle's basement ceiling is high enough. At least, gonna get some good stretching in. Hopefully by next Tuesday my hip will be back in working order and I can get back to the real business of trying to put a leather-and-rubber ball through a metal hoop ten feet off the ground.