May 7, 2025

Complete as many rounds as possible in 12 minutes of:

5 leg assisted ring dips

5 single-arm dumbbell rows, left

5 single-arm dumbbell rows, right

10 walking lunges

Then,

Practice dead-hangs and stretching for 10 minutes

*Dumbbell loading should allow for completion of the 5 reps unbroken each round. Use a bench to lean on, or a split stance to isolate one arm. Scale the walking lunges to reverse lunges if you have knee issues.

Post the total rounds completed and the scaling in the comments.

---

Keto Garlic Pepper-Crusted Steak with Grilled Veggies

Ingredients

Garlic Pepper-Crusted Steak:

• 4 ribeye or New York strip steaks (6 oz or 170g each, about 1-inch thick)

• 2 tbsp olive oil

• 2 tbsp coarsely ground black pepper

• 1 tbsp garlic powder

• 1 tsp smoked paprika

• 1 tsp salt

• 2 tbsp unsalted butter (for basting)

Grilled Veggies:

• 1 medium zucchini (about 8 oz or 225g), sliced into ½-inch rounds

• 1 medium yellow squash (about 8 oz or 225g), sliced into ½-inch rounds

• 8 oz (225g) asparagus, trimmed

• 1 small red bell pepper (about 4 oz or 120g), cut into strips

• 3 tbsp olive oil

• 1 tsp garlic powder

• ½ tsp salt

• ½ tsp black pepper

• 1 tbsp fresh lemon juice

Instructions

1. Prepare the Steak:

• Pat steaks dry with paper towels. Brush both sides with 2 tbsp olive oil.

• In a small bowl, mix black pepper, garlic powder, smoked paprika, and salt. Press the spice mixture evenly onto both sides of each steak.

• Let steaks sit at room temperature for 20-30 minutes to enhance flavour and ensure even cooking.

2. Prepare the Grilled Veggies:

• Preheat a grill or grill pan to medium-high heat (about 400°F or 200°C).

• In a large bowl, toss zucchini, yellow squash, asparagus, and red bell pepper with 3 tbsp olive oil, garlic powder, salt, and black pepper.

• Grill vegetables in a single layer (use a grill basket if needed) for 4-6 minutes, turning halfway, until tender and slightly charred. Remove from grill, drizzle with lemon juice, and keep warm.

3. Cook the Steak:

• On the same grill or a cast-iron skillet over high heat, sear steaks for 3-4 minutes per side for medium-rare (internal temperature 130-135°F or 54-57°C). Adjust cooking time for desired doneness.

• During the last minute of cooking, add ½ tbsp butter to each steak and baste by spooning melted butter over the top.

• Remove steaks from heat and let rest for 5 minutes to redistribute juices.

4. Serve:

• Slice steaks against the grain or serve whole. Plate alongside a portion of grilled veggies. Garnish with fresh parsley or a sprinkle of flaky sea salt if desired.

Notes:

• Use high-quality, grass-fed beef for better fat content and flavour if possible.

• For extra fat, serve with a dollop of compound butter (e.g., garlic-herb) on the steak.

• Ensure vegetables are not overcooked to maintain texture and nutrient content.

Macronutrient Breakdown (Per Serving, Approximate)

• Servings: 4 (each includes 1 steak (~6 oz), ~1 cup mixed grilled veggies)

• Calories: ~550 kcal

• Protein: ~36g

• Fat: ~42g

• Carbohydrates: ~5g (net)

---

GLEBE MEAT MARKET

I always forget about this Ottawa gem...

This weekend I walked down and purchased 5 high quality steaks; 3 rib-eyes, 1 NY striploin, and 1 tenderloin for ~$85.

This is comparable (and better in some cases) than Loblaws prices.

They also have a weekly 10-25% discount on select items.

Highly recommended!