Cook Wednesday - Roast Pepper Soup

Ingredients:
 

• 6 large red peppers
• 2 garlic cloves, unpeeled
• 1tsp dried oregano
• olive oil
• 1 large onion, peeled and chopped
• 6 large tomatoes, peeled
• 1 ltr stock
• 1tsp sugar
• fresh basil leaves

 

Method:

 

• Preheat the oven to 180C
• Place the peppers and garlic on a baking tray, sprinkle with oregano and olive oil. Roast for 30-35 mins 
• When complete, heat a little more olive oil in a large pan and fry the onion for 10 mins until softened.
• Chop the tomatoes and add to the pan with the peppers, garlic, stock, sugar and a few basil leaves.
• Simmer for 30 mins.
• Whizz the soup in a food processor. Garnish with basil and black pepper and serve.

Saturday Workout

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Cook Wednesday - Basic Tomato Soup

Ingredients:

• 1kg tomatoes 
• 1 medium onion
• 1 small carrot 
• 1 celery stick
• splash of olive oil
• 2 tsp tomato purée
• pinch of sugar
• 2 bay leaves
• 1 ltr vegetable stock

Method:

• Peel the onion and chop them up with the tomatoes, celery and the carrot
• Warm the oil in a large heavy-based pan and saute the vegtables for about 10 mins. 
• Add the tomato purée, a good pinch of sugar and grind in a little black pepper.
• Tear each bay leaf into a few pieces and throw them into the pan.
• Pour in the stock, stir and turn up the heat as high as it will go and wait until everything is bubbling, then turn the heat down to low again and put the lid back on the pan.
• Cook gently for 25 minutes, stirring a couple of times.
• At the end of cooking the tomatoes will have broken down and be very slushy looking. 
• Ladle the soup into a blender, blitz and return the soup to the pan and reheat it over a medium heat for a few minutes, stirring occasionally until you can see bubbles breaking gently on the surface.
• Add a little salt to taste and serve with some cream

Saturday Workout

• Pushups x 30
• Pull-ups x 10
• Dips x 10
• Hindu Squats x 30
• Lunges x 30

Cook Wednesday - Dutch apple cake

Ingredients

• 2 eggs
• 175 g caster sugar
• 1/2 tsp vanilla extract
• 80g butter
• 80 ml milk
• 130 g plain flour
• 1/2 tsp ground cinnamon
• 2 tsp baking powder
• 2 cooking apples, peeled, cored and thinly sliced

Method:

• Preheat the oven to 200C. Line the sides and base of a square cake tin with parchment paper. 
• Whisk the eggs, caster sugar and vanilla extract in a large bowl until the mixture is thick and mousse-like (about 5 minutes). 
• Melt the butter in the milk, pour onto the eggs, whisking all the time.
• Sift in the flour, cinnamon and baking powder and fold carefully into the batter so that there are no lumps of flour.
• Pour the mixture into the prepared tin and smooth the surface. 
• Arrange the apple slices over the batter. 
• Sprinkle over a little more sugar and bake in the oven for ten minutes, then reduce the oven temperature to 180C and bake for a further 20–25 minutes or until well risen and golden brown. 
• Remove the cake from the oven and allow to cool in the tin. Cut into squares and serve warm.

York Barbell & Dumbbell System of training

I recently acquired a copy of the famous York Barbell and Dumbbell System which I am looking forward to starting next week.

This classic publication has been a reference for many of the biggest names in the fitness industry over many years.

Indeed, the work out system described by the course is frequently referenced by all the significant muscle building guides, right to this present day.

I will let you know how its goes, but here's a listing of the course:

Course 1 (9 weeks): 3 Workouts per week.

• Barbell Swing (simple warm up lifting only the barbell from the floor to over your head in a standing position) : 2 sets of 12 reps
• Squat: 2 sets of 9 reps
• Pullovers: 2 sets of 12 reps
• Bench Press: 2 sets of 8 reps
• Press Behind Neck: 2 sets of 8 reps
• Bent Over Rowing: 2 sets of 10 reps
• Barbell Curls: 2 sets of 10 reps
• Bent Legged Dead Lift: 2 sets of 7 reps
• Sit-ups: 2 sets of 10 reps
• Leg Raise: 2 sets of 10 reps

Course 2 (9 weeks): 3 Workouts per week

• Squat: 3 sets of 9 reps
• Pullover: 3 sets of 10 reps
• Bent Arm Laterals: 2 sets of 10 reps
• Bench Press: 3 sets of 8 reps
• Press Behind Neck: 3 sets of 10 reps
• Upright Rowing: 2 sets of 8 reps
• Alternate Dumbell Press (Standing): 2 sets of 8 reps
• Standing Dumbell Curl: 3 sets of 8 reps
• Lying Triceps Curl (Extension): 3 sets of 8 reps
• Sit-ups: 3 sets of 12 reps
• Leg Raise: 3 sets of 10 reps

Course 3 (6 weeks) 3 Workouts per week

• Squat: 4 sets of 8 reps (Superset, alternate with exercise #2.)
• Pullover: 4 sets of 10 reps
• Bent Arm Pullover: 3 sets of 8 reps
• Bench Press: 4 sets of 8 reps
• Dips: 3 sets of 10 reps
• Dumbell Bench Press: 4 sets of 8 reps
• Barbell Curl: 4 sets of 8 reps
• Two Hands Dumbell Curl: 4 sets of 10 reps

Course 4 (6 weeks): 3 Workouts per week

• Bent Arm Pullover: 3 sets of 12 reps
• Bench Press: 6 sets of 6 reps ( 2 minutes rest between each)
• Incline Dumbell Press: 5 sets of 10 reps
• Seated Barbell Press Behind Neck: 5 sets of 6 reps
• Upright Rowing: 4 sets of 8 reps
• Lying Triceps Curl (*extension): 5 sets of 10 reps
• Barbell Curl: 5 sets of 8 reps (Superset: alternate with exercise #6.)

Any opinions on this routine are welcome.