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January 2013 Blog Posts (23)

TRAINING/NUTRITION BLOG: 01/31/13

TRAINING:

9AM-

30 minutes of easy cardio in the form of bodyweight exercise to loosen up today: Total of 50 pullups, 100 Hindu pushups, 300 squats. 

5pm-

16 TAEKWON-DO HYUNGS

NUTRITION LOG:

8am-(preworkout)

200mg caffeine

1000mg vitamin C

10am-

50gr Carnivore protein

handful of raw almonds

fish oil

cod liver oil

2pm-

1 tbsp coconut oil

large avocado…

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Added by Jim B on January 31, 2013 at 10:00pm — No Comments

1-30-13

Breakfast:

3 turk saus

cottage cheese with blueberries

coffee with creamer

 

Lunch:

almonds

jerky

string cheese

 

WORKOUT:

I am naming this workout    HOLY MOTHER OF WHAT?????    it was a doozy! Had me sweating and breathing hard!  LOVED IT!!!

3 Rounds of:

25 hindu squats

25 elevated sumo deadlifts with the 53

25 swing catch and squat with the 26

25 double kb swings

25 hindu…

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Added by Pam Benedick on January 30, 2013 at 10:43pm — 1 Comment

TRAINING/NUTRITION BLOG: 01/30/13.

Building "core strength" involves a lot more than things like sit-ups and crunches, which I don't have time for.



The abdominal, lats, glutes, spinal erectors, etc. ALL have to get involved to build any true strength in this area.



Today's dose of that: Heavy kettlebell windmills and Dragon…

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Added by Jim B on January 30, 2013 at 10:30pm — No Comments

TRAINING/NUTRITION BLOG: 01/29/13

TRAINING:

10AM-

10 MINUTES ALTERNATING PULLUPS AND RING DIPS (5 OF EACH ON THE MINUTE FOR 10 MINUTES)

300 SQUATS (2:1 Work/Rest ratio)

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

730AM-

1 tbsp coconut oil

9am-(preworkout)

Had a sample pack of N.O. Explode laying around and decided to try it since it was supposedly a new formula. Not that impressed. Too much stuff in it. N.O. boosters are proven to be total…

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Added by Jim B on January 30, 2013 at 8:20am — No Comments

TRAINING/NUTRITION BLOG: 01/28/13.

TRAINING:

01/27

REST DAY

01/28

DEADLIFTS

1 X 3 @ 405#

2 X 2 @ 455#

1 X 3 @ 405#

NUTRITION: 01/28

8am-

1 tbsp coconut oil

50gr Carnivore protein

raw almonds

fish oil

cod liver oil

130pm-

1 tbsp coconut oil

3 grilled brats with spicy mustard. Not a huge Whole Foods fan, but they do have an awesome meat department with some amazing bacon and…

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Added by Jim B on January 29, 2013 at 9:20am — No Comments

Monday 1-28-13

Going to start posting again for awhile. Need to hold myself more accountable to what I am putting in my body.

 

Did 4 tabata sets this morning with my husband. Didn't put 100% into them. Knew that I would be doing another workout later and wanted to have my energy for that.

-Jumprope

-H2H swings with 26

-Burpees

-Mountain climbers/speed skaters

 

Took a green coffee pill 1/2 hour before I ate

 

Breakfast:

3 Turk…

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Added by Pam Benedick on January 28, 2013 at 10:24pm — No Comments

TRAINING/NUTRITION BLOG: 01/26/13. REST DAY

TRAINING: 

No training today, except to lead a few class warmups and a little bit of play with Indian clubs. 

I am just feeling a little tired and tight, so I figured I would just let myself be lazy for a day. I might actually take tomorrow totally off too. Two days in a row? Hasn't happened in a while. We'll see. I do have my weekly hill sprints. That may depend on the weather. I have my eye on a horrible theater for some Tabata hill sprints in the snow. It is a few…

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Added by Jim B on January 26, 2013 at 10:00pm — No Comments

TRAINING/NUTRITION BLOG: 01/22/13 Starting Third Week of Tabatas

01/19

530pm-

16 Taekwon-Do hyungs

4 Combination Tabata rounds

01/20

4 minute Tabata hill sprints up a steep hill in deep snow (Rocky IV anyone?)

01/21

Rest day

01/22

10am-

5 mixed Tabata rounds of pullups/box jumps/Hindu pushups/goblet squats

5pm-

16 Taekwon-Do hyungs

NUTRITION:

9am-(preworkout)

300mg caffeine

500mg maca…

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Added by Jim B on January 23, 2013 at 8:55am — No Comments

TRAINING/NUTRITION BLOG: 01/18/13

TRAINING:

1045AM-

Played with Indian clubs for about 15 minutes.



Deadlifts

Just enough to keep the groove greased. 

405# x 3

455# x 1

475# x 1

495# x 1

405# x 2



6pm-

Taekwon-Do: 16 hyungs, basics, sparring,…

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Added by Jim B on January 18, 2013 at 10:30pm — No Comments

TRAINING/NUTRITION BLOG: 01/17/13

TRAINING:

01/16

REST DAY

01/17

10AM-

15 TAEKWON-DO HYUNGS

4 MIXED TABATA INTERVALS: 

PULLUP/KICKING DRILLS

40KG KETTLEBELL SWINGS/KICKING DRILLS

40KG KETTLEBELL SWINGS/KICKING DRILLS

24" BOX JUMP/KICKING DRILLS

NUTRITION:

Not totally strict paleo today. This will be my cheat for the week. 

1120am-

50gr Syntha 6 protein

huge handful of raspberries

huge…

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Added by Jim B on January 18, 2013 at 8:43am — No Comments

TRAINING/NUTRITION BLOG: 01/15/13

TRAINING:

01/14

Just a few easy deadlifts tonight to keep the groove greased. 

3 x 3 @ 405#. 

01/15

10am-

5 Taekwon-Do hyungs

4 Mixed Tabata intervals:

Pullup/Squat

40kg 2-arm kettlebell swings/ring pushups

40kg swings/kicking drills

40kg swings/kicking drills

NUTRITION:

9am-

300mg caffeine

500mg maca root

1130am-

40gr Syntha 6 protein

handful…

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Added by Jim B on January 16, 2013 at 8:20am — No Comments

TRAINING/NUTRITION BLOG: 01/13/13 - More Intermittent Fasting and Short, Hard Workouts.

Not sure what fasting for 18-24hrs 4 times in the past week week did, but it seems that I have had some kind of shift in my appetite and now 24hrs is nothing without eating. I'm sure this will change if I get into some kind of calorie deficit, but for now it is kind of an interesting experiment. I feel fine and have plenty of energy. Not going to force myself to eat. 

TRAINING:

01/11

10AM-

3 MIXED TABATA INTERVALS OF HINDU PUSHUPS AND KETTLEBELL…

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Added by Jim B on January 13, 2013 at 11:00pm — No Comments

Training Blog: 01/11/2013

Double 70#/32kg KB front squats - 5 sets of 10, 45 to 50 seconds rest

(2 min rest)

Double 62#/28kg KB front squats - 5 sets of 10, 50 to 75 seconds…

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Added by J. Stanton on January 11, 2013 at 2:03pm — No Comments

TRAINING/NUTRITION BLOG: Intermittent Fasting and Heavy Deadlifts

TRAINING:

01/10

DEADLIFTS 

645pm

Worked up to:

3 X 1 @ 495#

(Active recovery: Just a few heavy reps.)

01/09

TAEKWON-DO: 18 HYUNGS, BASICS, SPARRING, BREAKING. 

NUTRITION:

Fasted since last night about 930pm.

10PM-

1 tbsp coconut oil

Huge chunk of broiled wild salmon

Huge salad with homemade EVOO and basalmic vinegar dressing. 

Huge amount of jasmine rice with…

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Added by Jim B on January 10, 2013 at 9:32pm — No Comments

Training Blog: 01/09/2013

(completed in about 35 - 40 minutes)

50 x Overhead 44#/20kg Kettlebell Walking Lunges (25L-arm/25R-arm)

50 x Double 70#/32kg Kettlebell Front Squats

50 x Double 62#/28kg Kettlebell Outside leg Swings

50 x 70#/32kg Hand-to-Hand Swings

50 x 106#/48kg Sumo Deadlift High-pulls

50 X Jump Squats

100 Yards Walking Lunges (first 50 paces with…

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Added by J. Stanton on January 9, 2013 at 2:00pm — No Comments

TRAINING/NUTRITION BLOG: 01/08/13 Starting Three Weeks of Tabatas

TRAINING: Starting three weeks of Tabata intervals.

01/07

5pm-

5 Taekwon-Do hyungs

3 Tabata rounds of kicking, bodyweight exercise.

01/08

10am-

3 Mixed Tabata rounds of Hindu pushups and H2H kettlebell swings.

5pm-

16 Taekwon-Do hyungs.

640pm-

Deadlifts

A few easy singles to 475#.

NUTRITION:…

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Added by Jim B on January 8, 2013 at 9:58pm — No Comments

Training Blog: 01/08/2013

Double 62#/28kg KB presses supper-setted with pull-ups -- sets of 10, 10, 8, 6 (45 sec. rest)

Double 53#/24kg KB presses supper-setted with pull-ups -- sets of 10, 8, 6, 6, 6 (50 - 60 sec. rest)

Double 44#/20kg KB presses supper-setted with pull-ups -- sets of 6, 6, 6, 6, 6 (50 - 75 sec. rest)

Ring Push-ups
5 minutes -- 30 sec. on/30 sec. rest

Added by J. Stanton on January 8, 2013 at 7:00pm — No Comments

Training Blog: 01/07/2013

Double 70#/32kg KB front squats - 5 sets of 10, 45 to 50 seconds rest

(2 min rest)…

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Added by J. Stanton on January 7, 2013 at 4:00pm — No Comments

TRAINING/NUTRITION BLOG: 01/06/13 - Fasted Hill Sprints at The Hill of Death

My weekly hill sprints. 

Three 100%-effort hill "sprints" (250YD +/-) up The Hill of Death, after an 18hr fast.

I use the term sprint loosely. It starts as a good sprint, but…

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Added by Jim B on January 6, 2013 at 5:30pm — No Comments

Training Blog: 01/05/2013

Deadlifts:

135# x 1
225# X 1

315# x 1

405# x 1

455# x 1

365# x 5

Two-hand Kettlebell Swing:

88#/40kg 10 sets of 10 on the minute

Tabata Kettlebell Snatches (20sec work/20sec rest x 8 = 1 set):
4 sets - 53#/24kg KB - 12 reps per minute (6L/6R) - 192 total reps

Added by J. Stanton on January 5, 2013 at 1:43pm — No Comments

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