Hill sprints fasted first thing this morning.....good times!

Breakfast:

Smoothie: frozen blueberries, frozen pineapple, greek yogurt, spinach leaves

3 pieces of bacon

Lunch:

Went to my daughters school today to have lunch with her. Took 1/2 apple, jerky and carrotts

handful of almonds

Dinner:

Turkey patty with steamed brocc/cauliflower

WORKOUT:

6 ROUNDS OF:

~15…

Warm up:

5RDS

10x DL @ 135#

5x 1 arm C&P ( ea ) @ 50# KB

Work out:

5RDS

5x power clean: 155#/165#/170#/175#/185#

5x poor man's hyper 

5RDS

5x snatch to OHS : 75#/85#/95#/105#/115#

5x KB snatch (ea) @ 50#

4RDS

135' walking lunge w/ 45# vest

5x TGU (ea) @ 35#

TRAINING:

3/15

10AM

 2-ARM SWINGS WITH 40KG, 10 X 10

7 LADDER SETS OF 1-ARM PUSHUPS AND PULLUPS (Most of these in sets of 3 today to save time).

3/16

16 TAEKWON-DO HYUNGS

NUTRITION:

Due to a variety of circumstances, I had to eat out three times this week. Even trying to be as cautious as possible, this is still pretty sketchy. There are actually only a few restaurant options I can really hit these days without truly…

Had a big dinner last night that ended at 9:30 pm  Today I fasted until 6:30 pm. 

3:30 pm

20x 5 ea, KB overhead thrusters 10 kg & assisted pullups - 3rd time with this workout and ready to up my weight.  Problem is I don't have a set up 12 or 14 kg KB and don't like the feel of using dumbbells.  I am hoping the large global gym that I belong to has a set of larger KB that I can use. 

6:30 pm 

Wheat Belly Chicken Wings & wedge salad with cranberries, blue…

10 am steamed eggs w/ham, fruit and gluten free toast at Big City Coffee

3:30 pm workout

Prone plank w/heel raise - 2x 15 ea

Quad side leg raise - 2x 15 ea

Ball knee tuck - 2x 15 ea

Ball back extension - 2x 15 ea with 4-6 lbs

Lunge w/12-14 lb bar overhead rotation - 2x 12 lunges

Multiplane single leg hop - 2 x +x formation

Alt ball DB chest press - 3x 10 eac, 50 lbs

Bosu ball squat + row - 3x, 12 ea, 45 lbs

Ball…

Warm up:

4RDS

5x TGU @ 10# (ea.)

5x Burpee

10x 20" step up @ 35#

Work out:

DL @ 285# 3x every 50 sec. for 10 RDS  (30 reps total )

BP @ 170# 3x every 50 sec. for 10 RDS  ( 30 reps total )

5 RDS

15x KB swing @ 50#

3x TGU @ 35# (ea. side )

30m sled drag @ 80# ( 15 forward / 15 backward )

10x weighted sit up @ 45# (5 ea. side )

TRAINING:

3/13

REST DAY 

3/14

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

3/13

8am-

2 Hydroxycut Hardcore caps

9am-

1 tbsp coconut oil

jerky and raw almonds

fish oil

cod liver oil

5000iu vitamin D

7pm-

Running errands all day. Decided to hit the Mongolian BBQ for a "least damage" fast food option for dinner. 

Loaded up on nothing but meat and…

9 am - cranberry flaxseed muffin, banana & almond butter

2 pm - 3 oz Primal jerky

7 pm workout

Prone plank w/heel raise - 2x 15 ea

Quad side leg raise - 2x 15 ea

Ball knee tuck - 2x 15 ea

Ball back extension - 2x 15 ea with 4-6 lbs

Lunge w/12-14 lb bar overhead rotation - 2x 12 lunges

Multiplane single leg hop - 2 x +x formation

Alt ball DB chest press - 3x 10 eac, 50 lbs

Bosu ball squat + row - 3x, 12 ea, 45…

Warm up:

12 min. KB Complex @ 50# (1 min. on ea. exercise do not put KB down )

Halo / Fig. 8 / Snatch / 20" Step up

Work out:

5 RDS Of 1 min. on / 1 min. off: pull up bar dead hang

3 RDS

20x windshield wipers

30x bench dips

30x knees to elbows

20x KB swing @ 60#

TRAINING:

10AM-

2-ARM SWINGS 10 X 10 W/40KG

5 LADDER SETS OF 1-ARM PUSHUPS AND PULLUPS

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

8am-

2 Hydroxycut Hardcore caps

11am-

1 scoop BSN AminoX

130pm-

1 tbsp coconut oil

4 strips of bacon

5 eggs fried in bacon grease

fish oil

cod liver oil

5000iu vitamin D

4pm-

2 Hydroxycut…

6 am - BodyCombat

coffee

2 pm - 2 hardboiled eggs, banana & almond butter

4:30 pm - 20x 5 ea, KB overhead thrusters 10 kg & assisted pullups - second time for this workout and I have to take it a little easy to get my shoulder to adjust.  I am excited to see the potential increase in strength over the next 3 weeks.

7 pm - pork sausage bolognese with spaghetti squash, salad with cucumber, gr onion, radish, cranberries and a couple of strawberries with…

30 minute run with hills and sprints

TRAINING:

03/09

REST DAY

03/10

REST DAY

03/11

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

7am-

2 Hydroxycut Hardcore caps

130pm-

1 tbsp coconut oil

about 6oz of leftover tri-tip

small bowl filled with blueberries and raw almonds

fish oil

cod liver oil

5000iu vitamin D

345pm-

2 Hydroxycut Hardcore…

My husband and I officially started the muscle building Kettlebell workout on Saturday, 3/9.  We are incorporating the 3x week workout of 20 sets of 5 ea 2 arm KB thrusters & 20 set of 5 ea pullups into our regular workout routine.

Today's workout was our regular lift designed by our long time trainer at Axiom.  I should note we have had the same trainer for over 10 yrs. We change our entire lift every 2 weeks.  We meet with our trainer once a week and train on our own 2x week. In…

Warm up:

6RDS:

5x C&P @ 135#

Work out:

1) 4RDS

8x Front Squat @ 145#

15x sit up

2)

1 mi. run w/ 25# vest

120x air squat w/ 25# vest

60x push up w/ 25# vest

30x pullup 

1 mi. run w/ 25# vest

haven't posted in awhile.... still training hard. will post tonight hopefully.  fighting stomach bug rightnow.

Breakfast:

3 pieces bacon

WORKOUT:

6 Rounds of:

-12 2 arm-swings w/ 53

-8 ball slams

-100ft overhead walking lunges with 26

5 burpees

Coffee

CHEAT MEAL

TRAINING:

10AM-

2-ARM KETTLEBELL SWINGS 10 X 10 W/40KG...Still feeling progress from this small volume of swings.



8 LADDERS OF 1-ARM PUSHUPS AND SUPER STRICT PULLUPS



NUTRITION:

8am-

2 Hydroxycut Hardcore caps

Korean ginseng



1130am-

50gr Carnivore protein

handful of raw almonds

fish oil

cod liver oil



230pm-

1 tbsp coconut oil



630pm-

about 2oz of 88% pure dark chocolate with almond…

I'm not used to posting on here so I have been forgetting to do it before I go to bed!

I take 8 fish oil pills a day and 2 green coffee bean extract(1 in am 1 in pm)

My eating has been spot on clean for all 3 days. Just going to post todays.

Breakfast:

3 turk saus

1 banana

coffee

WORKOUT:

50 box jumps

50 squats

50 ring rows

50 supposed to be dips but did push-ups on kb handles…