|Georgie and Beans|
Keeping cool in the hot summer. Nothing like leather.
The week is done.
Machine bench(use the grip that makes your thumbs up) x12
Tri-cep pull x 12
dips Start with 15 then add 10 each each set after
Dumbbell incline press x10
Over head tri-cep press x 12
dumb bell kick backs x10
Narrow hand position push ups 10-15
Dumbbell shoulder press x 20
Dips until failure
Leg extension Wednesday
To be done together
one does one exercise there other does the other
Stability ball squats x12
Leg extension (lightweight) x20
do this 4 times
lunge x16 (walking)
calf raises till other is done with lunges
both do 20 ab exercises your choice
leg extensions(heavier weight) x10
squat and press x 5 each side
side step squats x 10 each
treadmill steps x 6 each
lat pull wide x 10 narrow over hand grip x 10 narrow under hand grip x10
Bent over row x8
side lat raises x20
open hand bicep curlsx 10
upright row x20
hammer curl x10
trx pull x 20
I've been with my trainer Bill Metts for 17 months, and it has produced remarkable results for an old man. If I miss even one week, it sets me back.
Even the trainer has to take time off so I've been working out on my own. Pretty brutal to myself.
I text pictures to him to prove I'm doing it and for self accountability.
Tomorrow is the last day of the week fitness wise. Guns day.
Happy Independence Day. For the occasion I've decided to cook baby back ribs. Usually I'm a spare rib or St Louis style guy, but these baby backs were 1/3 off. I never like to pay more than $10 a rack.
Baby backs will cook faster than the bigger racks and they don't require as much babying such as foil wrapping to make them tender.
A clean work surface:
Removal of the silver skin. Use a dull knife to lift the skin and a paper towel to peel the skin:
A light rub of kosher salt:
Then a light rub of any pork rub:
Now off to the refrigerator for a few hours to absorb some of the salt.
I'm cooking this on the regular Weber. The fire will be to the right, wood smoke on top, with water pan to the left below the ribs. Lower dampers wide open with the electric probe checking the temperature. 275 is the goal.
Study and memorize this chart while the ribs cook. There will be a test.
Trying to balance the temperature to the mid 200s. It's easier in a smoker but I didn't want to dirty up the smoker for one rack of ribs.
They are pulled to rest after 3 hours and 40 minutes.
Turned out that I over cooked them should have stopped at 30 minutes earlier. Can't undo that.
However they were damn good. Max helped me cook them and watched baseball with me.