Archive for November, 2009
Routines of the Day – Sunday and Monday
Posted by bradinator in Fitness, Routines on November 30, 2009
Sunday -I watched a video of a very similar routine on Crossfits website.
Warm Up – 3 Rounds of 30 reps each (Finished in 3:56)
- Pushups
- Situps
- Squats
Routine – Complete for Time (Finished in 7:22, w/12 lbs training vest)
15-12-9-6-3 Burpee into Thrusters (Barbell #25)
25-20-15-10-5 Pullups
These are done 15 Burpee, 25 Pullup, 12 Burpee, 20 Pullup… 3 Burpee, 5 Pullup
Cash Out – As many rounds in 10 minutes as you can of (Finished 6 rounds with 19 seconds to spare)
- 10 Dands
- 10 Gluteham Situps
- 10 Overhead Barbell Squats (25lbs)
Though this was a quick workout, it was pretty tiring and difficult to do. The Barbell Burpee Thruster exercise is difficult to imagine, but its just as it sounds – A pushup on the barbell, a squat thrust in, a small clean of the barbell to you shoulder (you will be in a sitting/squating position) and a jump plus a thruster into the final position. You can check out the routine here if your not sure. Its a great exercise though I found that the overall form became very sloppy at high repetitions.
Monday - Just another early morning routine to kick start the day. I am sure I pulled something in my lat, because the pullups yesterday were bugging me. I believe this week may be a pullup-free week.
Warm Up – Building the Burpee – Complete 3 Rounds of 20 reps each (Finish in 5:21)
- Pushups
- Squat Thrusts
- Squats
- Jumping Jacks
- Burpees
Routine – Complete as many rounds in 20 minutes as possible of (Finished 11 Rounds with 18 seconds to spare, with 20lbs training vest)
- 20 Pushups (done on my make shift pushup bars)
- 30 Weighted Squats (Barbell #25lbs)
- 40 Bicycle Kicks (2-count)
First Partial Mash, First Complete Distaster
Posted by bradinator in Beer, Home Brewing on November 29, 2009
With my previous successes in Extract and Extract with Special grain brewing, I decided it was time to take this hobby to the next level and try my hand at a partial mash. For those not sure on what partial mash brewing is I will give you a short description:
Like Extract brewing with special grains, you are using both malt extract and grains to produce a beer. Unlike Extract with specialty grains, where you simply steep the grains to create a sort of “grain-tea” you use in the water, with Partial Mash you are actually converting the grains into an wort of their own. This process requires much more diligence and patience then the extract brewing as water temperature is critical to get a good conversion.
Unfortunately this time around I did not have much of either and this brew session blew up in my face. Lets look over what I did and where I made my mistakes.
Bradinator’s Chocolate Oatmeal Stout
Ingredients -
Extracts
- 3.3lbs of Coopers Real Ale LME
- 2.25lbs of Light DME (around 4 and 1/2 cups)
- 1.0lbs of Dextrose Sugar (2 cups – for additional body)
Grains
- 1.5lbs of Quick Oatmeal
- 0.25lbs of Chocolate Malt
- 0.5lbs of Roasted Malt
Extra Required tools -
- Mash Tun (Pot #1)
- Sparging Pot (Pot # 2)
- Brewpot
- Sieve/Grain Bag
Steps -
1) In a pot #1 bring about 1.5L of water per lbs of grain to around 70c. Add the grain and mash for 45 minutes at a constant temperature. This is your mash tun and mash.
My mistake – I brought approximately 4L of water to 70c and added my grains in a grain bag. When I decided that the grain bag was not actually preventing the grain from escaping I removed the bag and began mashing the beer freely in the pot. I really struggled to keep the temperature at 70c, finding it dropping to 65c and going to about 75c during the 45 minutes of mashing.
What I could have done better – For starters I should invest in a good reusable grain bag. Secondly I need manage my water temperatures a lot better. Finally I need to get another large pot so I can free up my brew pot.
2) In pot #2 bring another 1.5L per lbs of grain to around 80C – This is your sparging water.
3) Place a large strainer/sieve over your brewpot and pour your mash into the brewpot, catching the loose grain in the strainer and allowing the wort you create to drain into the pot. Pour your ~80C sparge water over the capture grain to free any additional wort.
My mistake - What didn’t I do wrong here? For starters I used my brewpot as a mash tun. You can do this if you use a grain bag, but its better to leave it free. So I poured my wort into a sieve sitting in a smaller pot, then attempted to sparge. Patience. Patience. Patience. I should have let to wort collect from the sieve for a lot longer, I should have very slowly sparged. Needless to say I made a monster of a mess all over the kitchen doing this.
What I could have done better - I think I am going to snag a few alligator clips from my office and use cheese cloth pinned over the brewpot to catch the grain next time. Or just buy a huge sieve to place over the brewpot. Using my brewpot to collect the wort will save me a lot of headache and mess.
4) Top off the collect wort with water in your brewpot and bring to a slow boil. Remove heat and add your extracts and hops as normal.
My Mistake - How I screwed up here is beyond me. Its not like I have not done this over half a dozen times before. I bought the temperature up way to fast and burnt a little wort to the bottom of the pot.
What I could have done better – Bring up the temperature slowly to prevent the wort from burning to the bottom of the pot.
5) Return to boil and maintain a slow boil for 60 minutes.
My Mistake – Never, ever, EVER walk away from your brew. It only takes a moment to have a boil over. I walked away thinking that I was safe. This was the worst boil over I have ever had and I would spend the next hour cleaning it up.
What I could have done better - DO NOT WALK AWAY FROM THE BREW YOU IDIOT.
6) After the boiling is finished remove from heat and place in an ice bath. This time around I decided to try cooling the wort with cold water. I moved the hot wort into my fermenter and topped it off with cold water while monitoring the temperature.
Why I did it differently - At this point I was getting very frustrated and impatient with this session and I just wanted to put this disaster to bed as soon as possible. Cooling this wort with cold tap water worked well. I managed to get it to temperature (around 26C) in about 10 minutes. If the beer does not get an infection I will probably use this method again. I did not even both measure the water while I filled it up. I just took a gravity reading and saw it was good enough (1.046-1.048) and went with it.
7) Pitch the yeast and nutrients. Put on the lid and air bung. Your are finished. I did not even both rehydrating the yeast… And I forgot the Irish Moss. Again!
What a disaster. The whole process nearly took 4 hours from start to finish. I could not bring myself to call it an utter failure and abandon the entire session. According to Beersmith my OG should have been around 1.055 for a 5 gallon batch, but I got only around 1.046 which is substantially lower. I could only image my conversion efficiency must have been around 10%, but even with all the mistakes I made I doubt it was that low. So the low gravity is a mystery to me at this point.
I checked the beer this morning and it is fermenting. Whether in ferments into something good is still to be determined. I am going to give it 3-4 weeks in its Primary then straight into bottles for another week or so of conditioning. Pray with me to the beer gods; This ones going to need a miracle.
Japanese Journal Entry #7
Posted by bradinator in Japan, Japanese Language, Language Practice on November 27, 2009
私のトレーニングベスト
うんどうする時 よく トレーニングべスト つかいます。 ベストは ジャケットと同じよに きます、 でも おもたい です。 10キロぐらいまで おもく できます。 うんどうが もっと むずかしく なります。ベストを 使うので もっと 強く なります それで うんどうに 便利な どうぐ です。
特別の人から たんじょうびのプレゼント でした。
My Training Vest
When I am exercising I often use a training vest. You wear the vest like a jacket but it is full of weights. I can add and remove weights up to 20lbs. This makes exercise much more difficult. Using this vest has made me much stronger so it is a very useful tool for exercise.
It was a birthday gift from a very special person.
Routine of the Day – Tabata That! Round #2
Posted by bradinator in Fitness, Routines on November 27, 2009
Another round of Tabata That! which is just a mixed bag of exercies, outside the normal Pushups, Pullups, etc I do with the Tabata This! routines. Same rules apply, 8 Rounds, 20 seconds of exercises followed by 10 seconds of rest (1 round), going for total # of reps and the best (the lowest reps completed during the round).
- Dands 19 15 15 14 14 13 12 12 Total: 114 Best: 12
- Squat Thrusts 21 20 20 20 20 20 20 20 Total:
161 Best: 20 - Parallel Bar Dips 20 17 14 13 11 11 11 12 Total:
109 Best: 11 - Push Press #65 13 12 10 10 10 13 11 11 Total:
90 Best: 10 - Knees-to-Elbows 17 15 15 14 15 15 15 14 Total:
120 Best: 14
Push Presses are the only exercise I have done before in a Tabata routine and in comparison I did not do as well. I would chalk it up to the fact I did them 4th vs 1st in the routine, leaving me much more exhausted when attempting them. Order the exercises makes a huge difference.
Routine of the Day – Triple Bock
Posted by bradinator in Fitness, Routines on November 26, 2009
Today I felt like running through a triple header this morning. Maybe between this and my recent interest in Bouldering, I think I may be punishing myself just a bit much. Everything hurts.
Warm Up —
3 Rounds of 20 Reps each for Time – (Finished in 5:31)
- Pushups
- Situps
- Squats
- Pullups
- Parallel Dips
Routine of the Day —
4 Rounds for Time – (Finished in 11:21, done with 20lbs training vest)
- 30 Walking Lunges
- 50 Pushups
Cash Out —
You have 10 minutes – (Finished in 9:13, so 28 seconds to spare)
- Finish 100 Pullups, 100 Parallel Dips and 100 Knees-to-Elbows before the time elapses.
Japanese Journal Entry #6
Posted by bradinator in Japan, Japanese Language, Language Practice on November 24, 2009
時々 カルガリーは シュノックが あります、 だから 特別な 天気 です。 西に あたたかい かぜが くもと ロッキー山の間 ていたい します、 だから カルガリーの天気は とても あたたかく なります。 ときどき 冬の間 10いじょう です。
カルガリーと デンバーだけ シュノックが あります。 あいにく つきに にさんにち そして とても つよいかぜの げいいんに なります。
二本には 特別の天気が ありますか?
Calgary sometimes has Chinooks, which are a special weather event. Warm winds from the west are trapped between the Rocky Mountains and clouds, which causes Calgary to become very warm. Sometimes in the middle of winter it can get to temperatures above +10c!
Only Calgary and Denver have Chinooks. Unfortunately these only happen a few times a month and cause very strong winds.
Does Japan have any special weather events?
Routine of the Day – Burpees, Weighted Squats and GHSU
Posted by bradinator in Fitness, Routines on November 24, 2009
This routine is loosely based off the Crossfit workout posted a couple days ago. I scaled it down to fit the available equipment and some personal abilities.
Warm Up -
3 Rounds of —
- 30 Pushups
- 30 Situps
- 30 Squats
- 10 Pullups
Finished in 4:40
Routine of the Day -
Complete as many rounds as possible in 20 minutes of —
- 20 Burpees
- 15 Weighted Squats #65
- 10 Glute-Ham Situps
Managed to get finish 8 rounds with about 30 seconds to spare.
For those interested the the Crossfit routine it looked like this -
- As many rounds in 20 minutes of: 25 Burpees, 15 Bodyweight Squats