Leg Day - 3 day split

I know I haven't posted in a long time. I'm a bad person.
*Must make blogposts a habit going forward.*

Anyways.
This is a 3 day a week leg day routine that helped me build some strength and definition in my legs. I did it for one month and it worked amazing. I did not develop this routine, I found it online and may have modified it a bit for my wants/needs. Either way, I can't take credit for the routine, just my results.

Legend:
Drp = Drop Set. When you think you've burned out your last set, drop the weight by 40% and try to hit the same number of reps.
+/- = Super set. Do the exercises with matching symbols back to back with no rest between them, 1 minute breaks between sets.

Day 1

Back squat - 4x sets + drp
+Walking lunge - 3x sets + drp
+Lying hamstring curl - 3x sets + drp
-Pull throughs - 3x sets
-Standing single leg calf raise -3x sets
Two minute leg press - 2min

Day 2

Sumo deadlift - 4x sets + drp
+Dumbbell split squat - 3x sets + drp
+Hip thruster - 3x sets + drp
-Leg extension - 3x sets
-Hanging knee raise - 3x sets
20 rep squat - Use your usual 8-10 rep weight and over multiple sets, do 20 reps

Day 3

Front squat - 4x sets + drp
+Dumbbell Romanian deadlift - 3x sets + drp
+Dumbbell step up - 3x sets + drp
-Glute-ham raise - 3x sets
-Seated calf raise - 3x sets
Farmers walk medley

So Close Yet So, So, So Fucking Far

5 weeks.

That's how long I've got left in school.
And yet I'm nowhere near done learning and I'm not really that close to my Red Seal. Time-wise yeah, I'm close, being done school and all.... But am I ready? Really?

I gotta get on this shit man.
I need to be Red Seal ready as soon as I can. Hell, I need to know my stuff, period, if I'm going to move ahead in my career. But of course the cash-in-hand and the (little bit of) respect from getting my papers won't hurt.

At the same time I've come a long way too.
I'm two years in the industry and less than two years old as an apprentice. I'm somewhat impressed with myself and what I've learned but in all reality I realize that I know sooooooo very little.

And what happens after school?
I'm starting to think (let's be real... I know) that Jack's is not likely in my long-term career trajectory.  I want to make some epic food. I want to produce recipes and menus. Not manage a bunch of muppets while they half-assedly put together plates with no regard for presentation or flavour. Not to down on Jack's and all my fellow peeps whom I love, but short of our recent push to manage better specs and presentation, the job is about moving as many guests through the door as possible.

But what the fuck is in my career trajectory?
Damn. I wish I knew. But I do know I need to get my ass into another, serious, kitchen.

Ultimately I know that I need to work with good, and preferably healthy, food. I'm going to point myself in the right direction out of school and hope for the best. Wish me luck, because I feel like there's still a long way to go before I land where I need to be.

A Biothermometer/Meat Thermometer

Unless you're a vegetarian, it's probably the most important piece of equipment in your kitchen. Digital or analog, I don't care. If you don't have one, spend the $10 to get one and save yourself the horror of overcooked proteins.

Why do you think every Chef has one on his sleeve? They are that important.
I keep three: one in my kit for school/work, and then both a digital and an analog one for home use.

What temperatures are we looking for?

Well, fresh beef (not ground) can be served at near any temperature. I aim for 135°F internal temp. And seriously, well done steak (>160°F) is offensive and makes me cry inside. You should be ashamed. It's not blood it's juice. (Though for ground beef that temp is perfectly reasonable.)
Pork should be slightly pink! And juicy! 145°F. No more or it dries out.
And oh god save the fish... Fresh fish can be rare. If it's fully flaking it's overcooked! *Beginning to flake* is key. Never dry! Dry fish is terrible.
And chicken... Stop worrying so much people. Get your 160°-165°F (after resting!) and you're good. While it's really shitty to get salmonella, you do not need to cook your poultry to bonemeal-like dryness to kill it.

Don't believe me?
http://www.foodsafety.gov/keep/charts/mintemp.html

Temp your meat. When it's about ready, rest it for 5 mins (which will also raise the internal temperature a bit) and then cut.

These poor animals lost their lives for your meal. Get a proper thermometer, stop overcooking your proteins and enjoy a proper, juicy, delicious centerpiece on your plate.

Trust me. It's worth the $10.

My Basic Bean Salad

Haven't posted in a while. My bad.
Mudder went great. Classes are going well. I'm content.

Now. About that food....

Market list:
Can of Bean Medley
Green and yellow pepper
Red onion
Roasted red pepper
Kalamata olives
White vinegar
Dijon mustard (or honey Dijon)
Honey
Olive oil
Optional: apple cider vinegar, cherry tomato halves and/or feta

Salad ingredients:
1 can of six bean medley
1/2 piece green bell pepper, medium dice
1/2 piece yellow bell pepper, medium dice
1/2 piece red onion, fine dice
1/4 cup kalamata olives, fine chop
2-3 pieces roasted red pepper, julienned

Dressing:
1/8 cup white vinegar
1 tsp Dijon mustard (or honey Dijon)
1 tsp honey (1/2 if using honey Dijon)
1/8 cup olive oil (or more to taste)
A couple drops of lemon juice
Salt and Pepper to taste (really just a pinch of each)

What now?

Rule number one of every recipe, ever; READ THE WHOLE RECIPE BEFORE STARTING. I cannot understate the importance of this.

Complete your slicing and dicing.
Rinse beans in a colander; get rid of the skins and excess salt.
Mix all salad ingredients well.

Prepare dressing in separate bowl:
Blend/whisk vinegar, mustard, honey, lemon juice, and seasoning. (Use apple cider vinegar in place of a part of the regular vinegar if you want.)
Slowly drizzle (slow is important) olive oil into food processor/whisk.
Season to taste; it's very important to add some salt and pepper, taste and try again.
Also, don't be afraid to add additional oil/vinegar/honey/mustard depending on your tastes. Taste it as you go and remember that the dressing will get slightly milder when mixed into your salad.

Add dressing to salad; but don't add it all at once! Mix in a bit at a time until you get to *almost* the desired consistency and reserve the rest. Be aware that the veg and beans will sweat some liquid and dillute your dressing.
Taste and add more dressing and seasoning as required.
Add optional cheese/tomato before serving.

Enjoy.

Dishes:
Cutting board
Knife
Tasting spoon
Measuring spoons
Measuring cup
Whisk/food processor
Mixing bowl(s)

5 months of training.

And now I'm only three and a half hours from leaving the Tough Mudder starting gate.

Feeling a little nervous.
Hope this goes well for me, and especially Butler. I feel I should be ready. I *know* he's not.

Epiphany

Its one of the reasons I cook
9:56 AM

I can please people without even speaking.
9:56 AM

Sometimes it's nice to say something off the cuff and realize it's so much more than that.

I Wanna Live Forever

As I ride the GO Train downtown I'm a little anxious right now. I had a good morning and all, decent workout... crushed myself with P90X2's Plyocide workout... But I'm on my way in for what could be a troublesome lab. We demo'd it yesterday, and I think I'll do alright but I always get jittery for labs. I think it's kind of a good thing, keeps you on your toes, can't get too comfortable. You get comfortable and you get lazy.
I decided rule number one a long time ago: Don't be lazy.

Either way, between one and four this afternoon I'll be producing the following; grilled marinated sirloin steak, pan fried sirloin steak, veal fricassee, veal schnitzel and braised short ribs. Leftovers should be good. Worst case, I've got about three or four pounds of pork loin at home that's been in the slow cooker for the last 15+ hours... 20 or so by the time I get home. Smelled godly this morning.

Anyways. Moving on. A close friend asked me what my fitness goals were yesterday. What do I want from working my stupid ass off like I have been. Why? What the fuck am I doing to myself, and to what end?
Well, short term, it's all about mudder. Tough Mudder is less than two weeks away and I wanna walk off the course feeling like I did well and not feeling like I'm going to die. That's definitely a priority. After my unplanned 4 mile full tilt run yesterday I'm feeling pretty good on that front. That's a third of the course in 30 mins, give or take.
Medium term goals? Well that's a little harder. Obviously good health and fitness are clutch. It used to be about taking my mind off of life, but now it's about feeling good - and a good workout always does that.
That's only part of the answer though. Truthfully, which I felt awkward saying out loud, a significant portion of my goal is to look goddamn sexy(again?). I will get there. Even though I feel like a shallow superficial ass for saying it. As she said however, "isn't that kind of what everyone wants?"

Long term goals?... This one is easy. To put it bluntly, I don't want to die early. My grandfather died when my dad was a teen, and my father almost died three years ago - in fact his heart was stopped for nearly two minutes. Why? Both of them from multiple heart attacks. Almost entirely due to diet. I didn't know my grandfather but from photos I can see he wasn't in bad shape. That's about all I know. However my father is/was in decent shape, exercised regularly and is by no means overweight, however his diet was/is shit. Bacon sandwich Sunday anyone? Yeah, sounds great, and I used to eat like that, by I also don't want three heart attacks and a quin-bypass in my early fifties. Fuck that. I wanna live forever.

So here I am. Learning how to damage peoples cardiovascular system with classical cuisine (with it's seemingly heart-stopping food) while eating like I want to live forever and training like an athlete with something to prove.