Revised my workout routine again, thought I'd share it.
Day 1 - Arm/core - 3x
Incline Crunch 13x, 1st oblique, 2nd double tap, 3rd asap
Triceps dip w/ hip extension 10x
Cable machine 10x l/r, 1st oblique @50, 2nd pulldown @50, 3rd one arm row @100
Advanced Bird dog 15x l/r
Lat pull down to fail @11
Pec machine to fail @47
Day 2 - elliptical 30min @ 12
Day 3 - Leg/core - 3x
Box jumps x15
Alternate Leg press 10x l/r @ 100 (90 degrees only)
One leg deadlifts 10x l/r @40
Farmer lift box step up 10x @ 50x2
Leg curl machine to fail 9
Dumbbell swing 10x @50 (we don't have kettlebells)
Day 4 - Treadmill walk/jog 30min @ lv 12/4.3mph+
Day 5 - Arm/leg - 3x
Leg extension machine 10x @10
Bent over row w/ dumbbell 10x l/r @60
Side plank leg lift 20x l/r
500m row max effort
Three point reverse fly 10x l/r @30
Push press dumbbell 10x @ 30x2
Day 6 - elliptical again
Then it repeats, alternating strength w elliptical/treadmill days. If you google any of the exercise names, you'll probably see how the're done, though some results are different because no one agrees on names apparently?
These are designed to take about 30 minutes. I revise this every couple weeks as exercises become passe or weights need to be bumped up, but I've been pretty careful to keep each day's exercises fairly focused and not overlapping with other exercises on that day, and to allow aerobic and lactic acid recovery as needed, and to give respite for healing from session to session.
Oh I should also count the walking down 9 flight of stairs and back up again to our flat as part of the workout, my watch certainly does.
Crock Pot Sunday
3/11 '20
Tuesday I had it over plain white rice. Holy cow, what a difference. Bland is a flavor and the bland flavor of the rice made the sauce sing. This dish was something to look forward to as I was locked in from Tuesday onward.
But that's another blog post.
(Though to be clear - I would absolutely have tried the riced cauliflower first too. Gods damned carbs n' shit.)
But yeah, it is a delicious and fairly easy cuisine to make at home, and sooooo satisfying.
Just last night I whipped up a *lovely* coconut milk curry with swordfish (snagged some on sale a while back and had it in the freezer). I stole the recipe from a website called melskitchencafe.com. The recipe there calls for shrimp, which I've also used in the past. Is there a link to the recipe you're using?
Slow Cooker Butter Chicken
yield: 6 SERVINGS prep time:10 MINS cook time: 5 HRS total time: 5 HRS 10 MINS
This rich, creamy Slow Cooker Butter Chicken has the taste of authentic Indian butter chicken, made easy and healthy with everyday ingredients and veggies!
Ingredients
2 pounds boneless, skinless chicken breasts — about 4 medium breasts, diced
1 tablespoon coconut oil
1 yellow onion — diced (about 1 cup)
1 tablespoon minced fresh ginger
4 cloves minced garlic — about 4 teaspoons
1 1/2 tablespoons curry powder
1 tablespoon garam masala
1 1/2 teaspoons chili powder
3/4 teaspoon kosher salt
1 (6-ounce) can tomato paste
1 (14-ounce) can tomato sauce
2 tablespoons unsalted butter — cut into small pieces (use coconut oil to make dairy free)
1/2 cup half-and-half or full-fat coconut milk — do not use light coconut milk, as it will water down the sauce
1/2 cup plain nonfat Greek yogurt — or non-dairy yogurt to make dairy free
FOR SERVING:
Prepared brown rice
Quinoa
Naan
Chopped fresh cilantro
Instructions
Dice the chicken and set aside.
In a nonstick skillet, heat the coconut oil over medium high. Once hot, add the onion and cook until beginning to soften, about 5 minutes. Add the ginger, garlic, curry, garam masala, chili powder, salt, and tomato paste. Cook until fragrant, about 30 seconds.
Transfer the onions to a 6-quart or larger slow cooker. Lay the diced chicken on top and top with tomato sauce. Stir to combine the sauce a bit, leaving the chicken pieces undisturbed underneath. The chicken pieces will seem a bit in the way. Just use a spoon to prod the sauce so things are more evenly coated. Scatter the butter pieces over the top.
Cover and cook on high for 1 1/2 to 2 1/2 hours or on low for 4 to 6 hours, until the chicken is cooked through and reaches 165 degrees F on an instant-read thermometer. The cooking time may vary based on your slow cooker, so check early to ensure the chicken does not dry out.
Stir in the half-and-half. Let cool a few minutes, then stir in the Greek yogurt. (Don't stir in the yogurt right away; if the butter chicken is too hot, it will curdle.) Enjoy warm over brown rice, quinoa, naan, or riced cauliflower, sprinkled with fresh cilantro.