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http://bakeeatrepeat.ca/raspberry-lemon-cookies-recipe/

These raspberry lemon cookies are ultra soft and chewy  - quick and easy to make and so tasty everyone loves them.  One of the best cookies I’ve made!

Really nice recipes. Every hour.

Show me what you cooked!

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The Late Show, September 20, 2016

Stephen Colbert and Michelle Obama in Stephen’s blanket fort

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Reblogging for comment

View this post on Instagram

A post shared by Spirograph Soph🌀 (@spirographsoph)

~spirograph rainbow!!!🌈

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Full Frontal s01e23

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Handstand push-ups on 10# plates and 25# plates for 9 reps. last week was 8 reps. I am slowly building up the deficit to increase the range of motion. Then if that is not enough, I will add a weighted vest. 

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Higland Park Bowl  

89 years later, the 1933 Group have restored and revitalized the vintage bowling alley, transporting patrons into a different era with a steampunk vibe.

via Twisted Sifter

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Caption this! #steampunktendencies #steampunk #art #fantasy #cosplay #bodypainting #tentacles

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"Like so many Americans, she was trying to construct a life that made sense from things she found in gift shops."

Kurt Vonnegut, Slaughterhouse Five

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Handstand push-ups, on 10# plates x 10 reps

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Squats, 240#

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Diets of future and past

For a long time now I have been eating a diet that is basically the Zone diet but with half the carbs. The zone diet is 40% carbs, 30% protein, and 30% fat. I calculate how much protein I need by taking my weight, deciding by 2.2 to get kg then multiplying by 2 to figure out my total grams of protein. I then divide by 7g, to find out my total number of blocks on the zone. Which works out to 32 blocks total. This will make more since if you know what the zone is, but the blocks are basically servings of protein, fat, and carbs that when added up (one serving of each) you get 7g of protein, 3 grams of fat, and 9g of carbs which works out to be 91 Calories per block. Which would be around 2912 Calories total. I have been eating 4 meals. two of them as post workout shakes. I workout twice a day. Each of these is 8 blocks total. For my other two meals, I have typically be eating only 2 blocks of carbs as all non-starch vegetables and getting roughly 8 blocks of fat and protein. On days I did not work out, I would eat 2 meals a day, skipping breakfast all together, Eat the same amount of total protein. So 16 blocks of protein at each meal, instead of just 8. I would then eat non-starchy carbs vegetables or maybe have a sandwich or a wrap, and get the same amount of fat. This worked well, as far as results go. I could loose fat and keep working out and I often would have a cheat meal about once a week or once every two weeks. I would say my fat percent was around 10%. The top and middle abs were shoving and I had a pranced V shape and you could even see the veins on my waist, basically where my belt would go. However, I have noted that most of my str printed stuff had finally stalled and when I hit that point, I hit it hard. Dropping around 50# in my squat max. I just couldn’t do any more. So I am switching now. I am eating more carbs, with most days getting 6 blocks at my other meals, but still not 8 blocks x 4 meals yet, still adjusting. I have noted my energy, strength, and mood has improved. And although I am not as lean as I was before, my overall progress and increased dramatically. I am just setting aside the more vain aspect of my diet until a later date, where I can find a solution that gives my the lower fat percent I want with continued solid physical performance. P.S. The leanest I have ever been was when I had increased my cardio. One of my workout is for strength gaining and the other had been high intensity cardio. But for about a month to two months, I tried during the long slow cardio thing. I increased my cardio to 90mins x 3 days a week. This would be things like 1 hour run with a 30 min bike, of 45 mins of rowing and 45 mins of bike. Just a long slow pace, trying to improve each time. But mostly keeping my breath in check and listening to podcasts. That combo of doing long slow cardio and decreasing my carbs got me the leanest I have ever been. But it also was not well planned. First I hate cardio like that because it eats up my personal time. second my diet was not made to keep that kind of activity for long.

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It’s a Trapezius!

Learning more about the muscles, where, what they do and how to more them. I will start with the Trapezius and work my way through all the back muscles, before moving onto the rest of the muscle groups. The Trapezius or Traps are the muscle group that extends over the back of your neck, along your spine down to 12th thoracic vertebra. It connects to the Acromion and spine of the Scapula, both bones that make up your shoulders and scapula. This whole muscle group looks like a diamond or a Trapezoid. Trapezoid, Trapezius; see what they did there? It is made of three parts. The Superior traps, the middle traps and the Inferior traps. The Superior Trap (or Upper Trap) is what people thing of when they think of the Traps. They give your neck and upper back a more rounded appearance, instead of a 90 degree L shape. It job is the move the shoulder closer toward the neck, in a shrug type movement. So the barbell shrug will work the Upper Traps, but so will movements like Cleans, which uses an explosive shrug as part of the movement. The Middle Trap extends from should to shoulder. It’s job is to pull the shoulder blades together. Much like in a row or a lateral dumbbell raise. You might have noticed something between the upper and mid Traps. The movements that work them are vary similar. When doing a should shrug you are upright. As you start to bend over your mid Traps start to work more as your upper Traps start to work less. The closer you get to a 135-90 degree angle to the ground, the more your mid traps move. Which means that you do not have to do a full row to work your mid Traps, a horizontal shrug type movement would get similar results, but wouldn’t benefit the rest of your back muscles like a bent over row does. The Inferior Trap (lower trap) is the bottom section of the Trap group that runs along the majority of the Thoracic Vertebra. Much like the middle Trap, it draw the scapula together but also down. A pull-up or chin up can target this area, but you need to make sure you are pulling high enough to start to engage these muscles, which means increasing your range of motion. Which in this case means a pull-up to your collar bone. Another way would be to use a lat pulldown machine, if you pull-ups are not that strong.

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follow @the-future-now

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High pull-ups, trying to work my way to that perfect form muscle-up