I just wanted to share a few important updates and the reason why I have not been able to write as of lately.  As some of you may have read on Facebook, I have been in the middle of moving.

This was not just any move, but “the” move.  Yes, my girlfriend and I will begin to cohabitate.  Other than making sure the toilet seat stays up down, I think I will be o.k.  P.S. Has anyone else ever heard of “snowbabies”?  (What have I gotten myself into…)

In other news, I took the C.S.C.S. exam and passed the shit out of it.  It may just be more letters after my name but it was a tough exam and feels great to have passed and be done with.

Since I have not had internet for over a week, I haven’t been able to do much writing for the blog but the newsletter service that I have been using to send out my newsletter has been great so expect more out of my newsletters.  For those of you who follow my site and have subscribed to my newsletter, you will all be getting free puppies.

Since I still have much unpacking to do I am going to leave you with a couple cool videos of RDL variations to check out.


Here is Molly Galbraith crushing some barbell RDLs at 205 for 5reps. Glutes of steel.

Some guys struggle at 315 for a regular deadlift. Here is the single leg version for reps. Badass.

Neghar rocks a 32kg kettlebell single leg deadlift. Incredible balance and form.

Here is another video of Neghar doing barbell SLDLs with 135lbs. This is more than most guys will ever do…and with great form.

This one is her using 2 28kg which is about 61lbs each. Pretty excellent.

The best part of living with Lindsay is she likes to deadlift too. I am such a lucky guy. She can hang whatever she wants on the walls. (she made me say that)

I have also been promising a recipe for protein brownies that Linds has been baking for us for a few weeks now. Jamie Eason posted the original recipe here.

You’ll need:
1 cup oat flour (or 1/2 cup oat flour & 1/2 cup almond flour)
3 TBSP unsweetened cocoa powder
2 scoops chocolate protein powder
1/4 teaspoon salt
1/2 teaspoon baking soda
1/8 cup Stevia (or 1/4 cup Splenda)
8 oz berry flavored baby food
4 egg whites

Coconut oil or non-stick cooking spray
9 x 9 baking pan

This recipe makes 9 brownies.
For one brownie, the macros are:
Protein: 7 grams
Carbs: 11 grams
Fat: 0.8 grams
Calories: 81

And for all you guys who are baking-challenged and/or don’t have a girlfriend to bake for you, here is a great video of Jen Comas showing you how to make protein brownies Iron Chef style.

Add these tasty treats to your diet and reap the rewards.  It makes a great snack or pre-/post- workout meal.

Well, that is all for today since it is time to go unpack some groceries and go to work on some brownies.


Written by Steve