Beards, Barbells, and Beer

It's been a while since I talked about beer so here's an update. Back on the Labour Day long weekend my wife and I went to Prince Edward Country. It's about 2 hours East of Toronto and it's an area known for it's fresh produce, great dining, and TONNES of wineries. It also has a handful of craft breweries which we obviously checked out.

http://www.mackinnonbrewing.com/
The first brewery we checked out was Mackinnon Brothers. They are an 8th generation farming family and the current generation decided to start a brewery on the farm. It's run by a pair of brothers, a cousin, and a couple friends. They are all young, probably in their 20s or early 30s. On to the beers:

Crosscut Ale - This is a crisp, clean ale. Pretty smooth with a mild hop finish. Meant to be an easy drinking accessible beer and they nailed it. We bought a 6 pack of tall cans of this. This would be a good beer for transitioning someone from drinking bland lagers to drinking hoppy ales.

English Pale Ale - There's a certain malt profile that tastes really English to me and this has it. To me it tasted like a typical English pub ale (lots of malt) but with some hops added to make it a pale ale. Not bad but I felt like it was two beers mashed into one.

"Origin" hefeweizen - A wheat beer of course. I find that most wheat beers have a thick quality to them but this one was pretty crisp and smooth. The flavour was pretty standard.

"Red Fox" ale - Technically this wasn't a red ale since they used beets to give it a red hue but it's meant to be one. Again, fairly easy drinking with a pleasant citrus hops aftertaste.

After this we drove to the Lake on the Mountain, literally a lake that sits on the side of a small mountain. There is a resort/inn there with a small brewery that provides beer for their two restaurants. We stopped in at the Miller House which isn't really a full restaurant. They just have a variety of platters plus beer and wine. We grabbed a local cheese platter and a meat platter and a couple pints. The beer was good, if a bit generic but the food was excellent.

The next day we did some more exploring and checked out Gateway Brewing in Trenton. They had a wide variety of interesting sounding beers but unfortunately you could only get a couple to go. It was a pretty low-tech setup so it wasn't really a nice environment for staying a drinking a few plus I had to drive. Anyway, I don't remember the names but we grabbed their pale ale and farmhouse saison. The pale ale was a typical ale, not much hops to speak of. The saison was quite good, lots of spicy flavour a mild hops finish. Quite good.

The last brewery that we visited was Barley Days. They have a bunch of their beers in the LCBO so it wasn't a big deal to visit. They did have a special brewery-only beer called Sacred Mule Sparking Ale. It is a pilsner brewed with a yeast that is usually used in sparkling wine, hence the name. It was pretty sweet so I didn't really like it. I didn't bother buying any beer here since you can grab it all at the LCBO.

In addition to breweries we also checked out the Sandbanks Winery. It has a really interesting back-story as it was started as a small winery by a single mother but has grown to be quite popular. We tasted a bunch of their wines and they were excellent so we bought a few bottles.

We also checked out a local distillery and picked up some gin for my mother in law and a bottle of rum for myself.
 
Wed Oct 14, 2015

NNM - Week 5, Day 2

C2 rower, dynamic stretching

- Pronated rows (w/pec stretch)
35x10
50x10
60x10
60x10
65x10
65x10
70x10

- Facepulls: 3x15, up to 30 lb
- Tricep extensions: 3x15, up to 30 lb

- Rear delt flies: 3x15, 5 lb
- cable external rotations: 3x15, 2.5 lb

- cable woodchoppers: 3x12/side, worked up to 32.5 lb
 
Thurs Oct 15, 2015

The squat racks were quite busy today so I opted to do day 4 first and I'll do day 3 tomorrow.

NNM - Week 5, Day 4

C2 rower, dynamic stretching

- Bench
45x10
75x8
95x6
135x3
155x3
175x2
195x1
165x3
185x2
205x1

These were harder than they probably should have been but they are probably affected by having down upper body yesterday and also from having missed this day a few times and thus not benching much.

- T-bar rows (w/neck stretches)
45x10
70x6
80x6
90x6
90x6
90x6
90x6

- DB external rotations: 3x15, 5 lb
- Thumb up rear flies: 3x12, 5 lb

- Saxon side bends: 3x8/side, 5 lb for first 2 sets, 8 lb for last set. Using 10 lb last time was really hard but 5 lb seemed a bit too easy. Found some 8 lb DBs and they were juuuuust right.
 
Fri Oct 16, 2015

NNM - Week 5, Day 3

C2 rower, dynamic stretching

- Front squats
45x5
75x5
95x3
135x2
165x3
185x2
205x1
185x3
205x2
225x1

Not bad. My wrists are quickly adapting to the rack position but still get a bit sore by the last set.

- DB Walking lunges (w/IT band stretch): 2x25 lb, 3x10/side

- Pull-throughs: 3x12, hard to read the weights on this machine, I think up to 35 lb or so?
- Cable crunches: 3x15

Calf stretches to finish.
 
Sun Oct 18, 2015

Hockey (league)
We played the first place team last night so we knew it was going to be a tough game. They had a few really good players but we managed to shut them down and it made for a tough, close game. Both goalies played really well but ours played a bit better and we won 2-0.

The game was pretty consistent. Neither team dominated and we both had our scoring chances. We scored early in the first period and held on to that lead until late in the second when I intercepted a pass and scored on a breakaway. The third period was more of the same. They never gave up but also never really mounted any sustained offense. It was definitely a case of their top guys being shut down and the team not having any secondary scoring.
 
Beard update!
BrenRattlesnakePointCropped_zpskw3coous.jpg


Taken yesterday at Rattlesnake Point Conservation area, about 30 minutes West of Toronto. Went for a hike to check out the Fall colours. Beautiful area, I had no idea it was so close to the city.
 
Mon Oct 19, 2015

NNM - Week 6, Day 1

C2 rower, dynamic stretching

- Supine bridges (w/warrior lunge): 3x15

- Deadlifts
45x10
135x5
185x5
235x6x6

Good, tiring.

- Step-ups: 2x30 lb DBs, 3x8/leg
- Side hip thrusts: 3x11/side
- Dead bug twists: 3x15/side
 
Tues Oct 20, 2015

NNM - Week 6, Day 2

C2 rower, dynamic stretching

- Medium grip pronated rows (w/pec stretch)
35x10
50x10
60x10
60x10
65x10
70x10
70x10

Really concentrated on the squeeze at the top today.

- Facepulls: 3x15, worked up to 27.5
- Triceps extensions: 3x12, worked up to 27.5

- Rear delt flies: 3x15, 7.5 lb
- Cable external rotations: 3x12, 2.5 lb
- Dip shrugs: 3x12

- Cable woodchoppers: 10, 12, 12. Second set I forgot to bump up the weight so bumped up the reps. Did 32.5 for last set.
 
Tues Oct 20, 2015

Hockey (pick-up)
Good game last night. The score was pretty close but the other team controlled more of the play. We only had 5 forwards so depending on which three were on the ice we ended up with pretty bad back-checking. However our goalie played really well and kept us in it.

I had a few good chances early and didn't bury them but later in the game I got a couple. There was one really fast guy on our team who was good at getting himself open in the offensive zone so I got a bunch of assists by simply keeping my head up and making passes to him when he got open.

Overall a good game. I was pretty exhausted by the end.
 
Wed Oct 21, 2015

Did mobility work and postural GPP from NNM today. Nothing exciting. Pretty low energy today so it was the perfect time for a light day.
 
Thurs Oct 22, 2015

NNM - Week 6, Day 4

Once again the squat racks were busy today so I had to switch to day 4.

C2 rower, dynamic stretching

- Bench (w/neck stretches)
45x10
75x8
95x6
135x3
155x3
175x2
195x1
165x3
185x2
205x1

- T-bar rows
45x10
70x6
80x6
90x6
90x6
95x6
100x6

Supersetted these as per the program. The 205 bench was surprisingly tough.

- Single arm low cable rows (w/pec stretch): 3x10

- Db external rotations: 3x15, 5 lb
- thumb up rear delt flies: 3x12, 5 lb

Running late so I rushed through most of this. Will do extra ab work tomorrow.
 
Tues Oct 27, 2015

NNM - Week 7, Day 1

C2 rower, dynamic stretching

- Supine bridges (w/warrior lunge): 3x15

- Deadlifts (w/IT band stretch)
45x10
135x5
185x5
225x3
245x6x6

Felt good today. The weight is still quite light so I focused on bar speed.

- Step-ups: 10, 8, 8, 8 @ 2x30 lb DBs
- Side hip thrusts: 3x12/side
- Dead bug twists: 13, 13, 14 /side

I was really busy yesterday and didn't get to the gym and won't get to the gym tomorrow so this week is screwed up again.
 
Tues Oct 27, 2015

Hockey (pick-up)
Fast paced game last night. My line had a bunch of chances early but just couldn't score. This lead to us not playing well together so we then stopped getting many scoring chances. Like last week we only had 5 forwards so the lines weren't consistent which disrupted the flow at times.

It didn't help that we had one guy who was a really weak skater so when he was on with one of the weaker d-men we'd get pinned in our own end for a while. Since this is a pick-up game people can be a bit lazy on defense which also doesn't help. There were numerous times when all 3 of our forwards took their time getting back so the other team got a lot of odd-man rushes.

Anyway, it was a fun game due to the fast pace. I eventually scored on a breakaway late in the game and then my team scored a couple more to make it a close game. I've been working on a new deke and finally scored with it last night. It's not fancy, just your standard fake backhand, forehand deke. It's good to have options though. I used to always go backhand but now I've added in a couple forehand moves. My next goal is to get good at going five-hole. One guy in this game is really good at it and makes it look so easy.
 
Thurs Oct 29, 2015

NNM - Week 7, Day 4

C2 rower, dynamic stretching

- T-bar rows (w/neck stretches)
45x10
55x6
70x6
80x6
90x6
90x6
90x6

- Bench
45x10
75x8
95x6
115x4
135x8
155x5
175x3
155x5
135x6

Decided to do higher rep today instead of the 3/2/1/3/2/1 scheme.

- Single arm low cable rows (w/pec stretch): 3x10, worked up 20 kg? I hard to read the machine

- Cable external rotations: 3x12
- Thumb up rear delt flies: 3x12, 5lb

No ab work, had to get back to work.
 
Fri Oct 30, 2015

NNM - Week 7, Day 3

C2 rower, dynamic stretching

- Front squats
45x5
75x5
95x3
135x3
165x2
185x3
205x2
225x1
190x3
210x2
230x1

Felt pretty good today. Wrists are flexible enough now to get a good rack position but still don't love it.

- Walking lunges (w/IT band stretch): 3x10/side with 2x20 lb DBs

- Pullthroughs: 3x12, worked up to 16 kg?
- Saxon side bends: 3x8/side, 7.5 lb/hand
 
That's one mighty beard and front squat right there!
 
Thanks dex, and long time no see.
 
Sun Nov 1, 2015

Hockey (league)
Tough game last night. We beat these guys earlier in the season and they had a real chip on their shoulder last night. We had a lot of energy but couldn't seem to get anything going and probably put too much energy into retaliating against the other team. Our goalie also didn't have a great game after being away last week.

I played wing and had a pretty pedestrian game. I didn't play poorly but couldn't seem to get anything going with my linemates. I think I'm much more useful at center because I can get more involved and drive the play more. We have 4 centers though so I guess I have to take my turn at wing occasionally.

In the end we lost 4-2 but at least it was more fun that last week's blowout win.

Mon Nov 2, 2015

NNM - Week 8, Day 1

C2 rower, dynamic stretching

- Supine bridges (w/warrior lunge) - 3x15

- Deadlifts
45x10
135x5
185x3
225x3
255x6x6

These still feel like cardio, lol. First 3 reps are usually good and fast and then they drop off a bit.

- Step-ups: 3x10/leg with 2x30 lb DBs
- Side hip thrusts: 2x12/side
- Dead bug twists: 2x15/side
 
You in for a chest press race? Like up to 242lbs or 110kg. I maybe need the next 10 years for it, but with a race I might only need 9.


edit: although this joke may have been beaten to deadness, I still have to post this: http://imgur.com/zEsDm19
 
lol, I haven't seen that gif.

I'm still trying to get to a 225 bench. have you hit that yet? I was pushing for it but decided to do Neanderthal No More for a few months since my entire body was achy and felt shitty.

Tues Nov 3, 2015

NNM - Week 8, Day 2

C2 rower, dynamic stretching

- Medium grip pronated rows (w/pec stretch)
35x10
50x10
60x10
65x10
65x10
70x10
70x10

- Facepulls: 3x15, 25 lb
- Triceps extensions: 3x12, 30 lb

- Rear delt flies: 3x12, 7.5 lb/hand
- Cable external rotations: 3x12
- Dip shrugs: 3x12

- Cable woodchoopers: 3x10/side, worked up to 32.5 lb. I should go a bit heavier on these.
 
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