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March 2012 Blog Posts (47)

3-30

Breakfast:

3 turk saus

WORKOUT:

4 min tabata sets of:

-jump-rope

-jump squats

-sumo-deadlift high-pulls w/44

-squats

Lunch:

Large salad with romaine lettuce, brocc., hard-boiled eggs, cheese, sunflower seeds, cucumbers.  dressing in a cup dipped with my fork

Dinner:

My wonderful mom made us dinner tonight. Unfortunately it was an amazing lasagna dinner with breadsticks and homeade corn.  So,…

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Added by Pam Benedick on March 30, 2012 at 11:11pm — No Comments

Food/Training Log: March 29/30, 2012

8:45AM

- 8oz organic raw kombucha

9:35AM

- Banana Coconut pancakes: 2 eggs, 4T unsweetened shredded coconut, half a mashed medium banana, dash of salt, 1/4tsp baking powder (makes 5 small pancakes). I cooked them in butter and topped them with a smear of almond butter and sliced up the other half of the banana.

- 2…

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Added by Rachelle Lowder on March 30, 2012 at 9:10pm — No Comments

3-29

Breakfast:

3 turk saus.

 

Today was my cheat day. Normally I only have a cheat meal but it was a 2 mealer today. So just warning you before hand!

 

Lunch:

Quarter pounder with cheese and fries from McDonalds washed down with a sweet-tea!

 

WORKOUT:

7 rounds of 7 reps of:

Suitcase deadlifts with the 62's

burpees

legs raises on the pull-up bar (again, trying to save the hand)

double kb thrustser with the…

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Added by Pam Benedick on March 29, 2012 at 10:57pm — 2 Comments

TRAINING/NUTRITION BLOG: 03/29/12



Bodybuilding.com

TRAINING:

TAEKWON-DO: 15 HYUNGS, ALTERNATED WITH 24KG KETTLEBELL SNATCHES

DRAGON FLAGS

NUTRITION:

8am-

200mg caffeine

1000mg vitamin C

handful of raw almonds

3600mg fish oil

10am-(preworkout)

200mg caffeine

12pm-postworkout

1 scoop Syntha-6 protein

3 large strawberries

230pm-

6 strips of bacon

4 large eggs

3600mg fish…

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Added by Jim B on March 29, 2012 at 10:00pm — 1 Comment

TRAINING/NUTRITION BLOG: 03/28/12



Bodybuilding.com

TRAINING:

03/28

50 DOUBLE KETTLEBELL THRUSTERS (28KG X 2)

50 PULLUPS

FOAM ROLLING

(Was lazy with the thrusters and pullups tonight. Did them in ladder sets of 2,3 and 5 reps, instead of 5s on the minute).

03/27

11AM

TAEKWON-DO: 15 HYUNGS

5PM-

TAEKWON-DO: 15 HYUNGS

NUTRITION (03/28 only):

8am-

2 Hydroxycut Hardcore caps

1000mg…

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Added by Jim B on March 28, 2012 at 11:30pm — No Comments

3-28

Breakfast:

3 turk saus

coffee with 1 tsp creamer and sf syrup ( the creamer is not sugar free but I don't use that much of it)

Lunch:

1 amylou chicken patty

mixed veggies

1/2 fuji apple

WORKOUT:

1min per arm with 44 short cycle clean and jerk-11 reps per hand

rest 2min

45 sec per hand-8 reps per hand

rest 2 min

30 sec per hand-5 reps per hand

10 double kb squats on the minute for…

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Added by Pam Benedick on March 28, 2012 at 10:19pm — 2 Comments

Food/Training Log: March 27, 2012

8:50AM

- 2 eggs fried in butter

- Several pieces of bacon

- 2C kale sauteed in butter with garlic powder, salt & pepper

- 8oz organic raw kombucha- "multi-green" flavor

11:45AM

- One small bite of some jerky chocolate

- 1.5 squares of 99% cacao chocolate…

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Added by Rachelle Lowder on March 27, 2012 at 8:59pm — 1 Comment

3-27

Breakfast:

3 turk saus

handful of almonds and a slice of jerky

Lunch:

1 amylou chicken patty

mixed veggies

I had about 6 of those after dinner mints today. They were sitting there and I just kept popping them in my mouth.

1 tsp peanut butter with 1 tsp of nutella

Dinner:

3 eggs with 3 saus and some canadian bacon    2 bites of my childs soup

No workout today. Had a really bad…

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Added by Pam Benedick on March 27, 2012 at 8:27pm — No Comments

3-26

Breakfast:

3 turk saus

2 cups of coffee with sf syrup

WORKOUT:

Worked on sport class today. Ripped open my left palm on Sat so I ended up doing short cycle instead of long cycle.

44lb.

1 min set per hand 11reps L hand

                             10 reps R hand

45 sec set per hand 8 reps both hands

30 sec set per hand 5 reps per hand

2 min rest between each set

ended with some 1 arm swings with the…

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Added by Pam Benedick on March 26, 2012 at 10:55pm — 3 Comments

TRAINING/NUTRITION BLOG: 03/26/12



Bodybuilding.com

03/26

100 DOUBLE KETTLEBELL THRUSTERS (28KG X 2)

100 PULLUPS

(20 X 5, ON-THE-MINUTE)

This has created this dull, generalized ache throughout my entire body. Holy crap, this hurts!

If you've never done thrusters before, you don't know what a huge systemic overload they cause. Good stuff!

NUTRITION BLOG:

6am-

2 Hydroxycut Hardcore caps

630am-

25gr…

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Added by Jim B on March 26, 2012 at 10:30pm — No Comments

Food/Training Log: March 25/26, 2012 (Sugar Detox Update/Results)

March 25th:



6:30-7:30am

- 1.5 cups of coffee with unsweetened almond milk & vanilla

9:00AM

- A beef patty with leftover spaghetti sauce…

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Added by Rachelle Lowder on March 26, 2012 at 9:08pm — 3 Comments

TRAINING/NUTRITION BLOG: 03/24/12



Bodybuilding.com

TRAINING:

100 PULLUPS

100 DOUBLE KETTLEBELL THRUSTERS (24KG)

(20 X 5 of each on the minute)

NUTRITION:

6am-

2 Cellucor HD caps (sample)

645am-

25gr Carnivore protein with 1 tsp cinnamon

about 10 raw almonds

3600mg fish oil

2000iu vitamin D

130pm-

Cheat meal!

double bacon cheeseburger and fries (hit the scale today at 225 at midday,…

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Added by Jim B on March 24, 2012 at 10:30pm — No Comments

Food/Training Log: March 24, 2012

9:00AM

- 2 eggs scrambled with about 2oz ham in butter with salt & pepper

- Kale sauteed in butter with garlic salt & pepper

12:30PM (Post-Workout)

- 1 granny smith apple

- 1 Low Carb $6 burger with only mustard (no sauce, no cheese)…

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Added by Rachelle Lowder on March 24, 2012 at 8:53pm — No Comments

Food/Training Log: March 23, 2012

12:25PM

- A French omelette with half an avocado on top

- About a cup of kale sauteed in coconut oil, seasoned with garlic salt & ground pepper

- 2 Brazil nuts

4:10PM

- One granny smith apple with almond butter

7:00PM

- 1/2lb burger patty…

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Added by Rachelle Lowder on March 23, 2012 at 9:00pm — No Comments

TRAINING/NUTRITION BLOG: 03/22/12



Bodybuilding.com

TRAINING:

11AM-

50 PULLUPS

50 DOUBLE KETTLEBELL THRUSTERS (24KG X 2)

5PM-

TAEKWON-DO: 15 HYUNGS

(Recovering from a nasty cold I came down with yesterday. Took it pretty easy today, but no missed workouts. Sometimes it takes a little more push, but no excuses!)

NUTRITION:

8am-

1000mg vitamin C

9am-

25r Carnivore protein with 1 tsp…

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Added by Jim B on March 22, 2012 at 10:00pm — No Comments

Food/Training Log: March 22, 2012

9:20AM

- 2 eggs with 2oz ham scrambled in butter; seasoned with salt/pepper

- 3 strips of bacon

1:05PM

- 2 Brazil nuts

- 2 thin slices of both turkey & ham

1:40PM

- Salad w/tuna: Chopped romaine leaves with carrots, celery, radish, cucumber, one…

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Added by Rachelle Lowder on March 22, 2012 at 8:27pm — No Comments

Food/Training Log: March 21, 2012

8:40AM

- 2 eggs scrambled in butter with 2oz of ham, seasoned with salt & pepper

- 3 strips of hardwood smoked maple bacon

1:15PM

- 2 1/2 pepperoni slices off my son's pizza that he didn't want. There was some cheese fragments, but I don't think it should do any damage

- Chicken salad: Seasoned chicken breast…

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Added by Rachelle Lowder on March 21, 2012 at 8:52pm — No Comments

TRAINING/NUTRITION BLOG: 03/20/12



Bodybuilding.com

TRAINING:

1030AM-

100 DOUBLE KETTLEBELL THRUSTERS (24KG X 2)

100 PULLUPS

5PM-

TAEKWON-DO: 15 HYUNGS

NUTRITION:

7am-

200mg caffeine

1000mg vitamin C

745am-

handful of beef jerky

handful of raw almonds

3600mg fish oil

2000iu vitamin D

9am-preworkout

200mg caffeine

650mg Siberian Ginseng

1130am-postworkout

25gr…

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Added by Jim B on March 20, 2012 at 11:00pm — No Comments

Food/Training Log: March 20, 2012

8:30AM

- 2 vanilla pancakes leftover from yesterday smeared with a little pastured butter & almond butter

- 2 eggs fried in pastured butter with salt & pepper

12:20PM

- 2 Brazil nuts

- A seasoned round steak cooked in EVOO

- A bowl of baby carrots, sliced white mushrooms and shrimp that had been cooked in a good…

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Added by Rachelle Lowder on March 20, 2012 at 8:48pm — No Comments

TRAINING/NUTRITION BLOG: 03/16 - 03/19/12

USPlabs Jack3d 2010 Pre Workout Supplement of the

TRAINING:

03/16

TAEKWON-DO: 15 HYUNGS, FOAM ROLLING.

03/17

TOURNAMENT DAY

TAEKWON-DO: 15 HYUNGS, SOME SPARRING ROUNDS, BREAKING.

03/18

REST DAY

03/19

FOAM ROLLING

NUTRITION LOG (03/19 ONLY):

No holds barred during tournament weekend for nutrition. Other than only eating a little jerky and almonds early on Saturday (preferred to keep sharp by…

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Added by Jim B on March 19, 2012 at 10:20pm — No Comments

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