Boise Kettlebell Lifting

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June 2011 Blog Posts (39)

June 30th, 2011

Workout:

  • 2 sets of five minutes of half-getups @ 16kg. Three minute rest between sets.
  • 5 ladders of one arm presses @ 16kg

    • Three sets per ladder
    • First set one press, second set two presses, third set three presses
    • About 45 seconds between sets


Nutrition:

 

Water:…

Continue

Added by Brent Brown on June 30, 2011 at 10:30pm — No Comments

TRAINING BLOG: 6/30/11

Save $20 on any TRX + Free Shipping on any order.



4 ROUNDS OF...

20 RING DIPS

30 2-ARM SWINGS (40KG)

RUN 400YDS



Nutrition Log...

8am-

1 Lipo6 Ultra capsule

1,000mg maca root



9am-

50gr whey protein

multivitamin

300mg fish oil



230pm-

4-egg omelette with cheese, green onion and red pepper

handful of raw almonds

1 homemade paleo energy bar

300mg fish oil

2,000 vitamin…

Continue

Added by Jim B on June 30, 2011 at 10:00pm — 3 Comments

June 29th, 2011

Workout:

2 sets of 7 minutes of half-getups @ 16kg (Rested 3 minutes between sets)

2 sets of 10 two handed swings @ 16kg

 

Nutrition:

 

Water:

One gallon, Brita filtered

 

8:00a - Noon:

Two…

Continue

Added by Brent Brown on June 29, 2011 at 10:36pm — 2 Comments

TRAINING/NUTRITION BLOG: 6/28-6/29/11

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6/28

15 MINUTE MANMAKER IN PARKING LOT, ALTERNATING 24KG KETTLEBELL SNATCHES (30 REPS) AND 100YD JOG.



6/29

TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING, BREAKING.



Nutrition blog...

6/29

(Sorry no log from 6/28...promise no cheating on that day).



630am-

1 Lipo6 Ultra capsule

1,000mg maca root



7am-

50gr whey protein

multivitamin

300mg fish…

Continue

Added by Jim B on June 29, 2011 at 10:00pm — No Comments

June 28th, 2011

Workout:

  • Kept with swings today because my forearms are tender.
  • 20 minutes of swings, alternating between 16kg and 20kg.  
  • Started at the top of the minute, 10 swings, then actively rested until the top of the next minute
  • Had to take an extra minute three times and an extra two minutes once at the end.
  • All and all, I felt like my form wasn't as good as yesterday. But I feel it more today.
  • Noticed that I was tending to keep my elbows…
Continue

Added by Brent Brown on June 28, 2011 at 10:00pm — No Comments

TRAINING/NUTRITION BLOG: 6/27/11

6/27

5 rounds of...

20 Hindu pushups

30 2-arm swings (40kg)



Nutrition Log...

630am-

1 Lipo6 Ultra Capsule

1,000mg maca root



730am-

50gr whey protein

300mg fish oil

multivitamin



2pm-

3 eggs

5 strips of bacon

handful of dried strawberries

handful of homemade beef jerky (grass-fed, local beef)

300mg fish oil

2,000iu vitamin D



4pm-preworkout

1 Lipo6 Ultra capsule

1,000mg… Continue

Added by Jim B on June 27, 2011 at 10:45pm — No Comments

June 27th, 2011

Workout:

  • Did 15 minutes of swings, alternating between 16kg and 20kg.  
  • Started at the top of the minute, 10 swings, then actively rested until the top of the next minute
  • Only had to take an extra minute two times
  • I'm pretty proud of that workout!

 

Nutrition

  • One gallon water, Brita filtered.

 

8:00a - Noon

  • Paleo Frita: Eggs, onion,…
Continue

Added by Brent Brown on June 27, 2011 at 10:00pm — 2 Comments

Not going to do that again...

So... for doing a bunch of kettlebell, and then eating junk... my body is quite righteously kicking my butt...

 

I'm ready to eat clean now.  :)

 

 

Added by Brent Brown on June 27, 2011 at 9:03am — No Comments

June 26th, 2011

Workout:
Worked on half-getups, ladders, and man-makers with Jim. Really great workout! I'm feeling it... :)

Nutrition:
Yeah... Got a bunch of junk "out of the house" in preparation for starting the Paleo Diet tomorrow.

Added by Brent Brown on June 26, 2011 at 8:22pm — No Comments

June 25th, 2011

Workout:
Worked on half-getups and timed swing drills at open gym.
Thanks for spending so much time with me Jim!!

Nutrition:
Don't ask. Complete disater. Will pick it back up tomorrow.

Added by Brent Brown on June 25, 2011 at 10:36pm — 2 Comments

TRAINING/NUTRITION BLOG: 6/25/11- 500 SQUATS, 100 PULLUPS 100 HINDU PUSHUPS

500 squats

100 pullups

100 Hindu pushups



Squats were done sets of 50, with a new set beginning every 2 minutes (20 minutes).



Pushups and pullups were done in 20 rounds of 5 reps of each, starting a new round every minute (20 minutes).



Rested one extra minute after the squat sets, so it took me almost exactly 41 minutes.



6/24

Taekwon-Do: 18 hyungs.



Nutrition Blog...

6/24- Nothing remarkable, other than one small cheat. My awesome…

Continue

Added by Jim B on June 25, 2011 at 10:00pm — No Comments

June 24, 2011

Workout:

  1. Rest day

 

Notes:

  • Friday is going to be my rest day, in preparation for heavy workouts over the weekend when I can get to Caldwell.

 

Nutrition:

0.75 Gallon water, Brita filtered

 …

Continue

Added by Brent Brown on June 24, 2011 at 8:30pm — No Comments

TRAINING/NUTRITION BLOG: 6/23/11

5 rounds of...

30 2-arm swings (40kg)

20 ring dips

400yd run



Nutrition Blog...

8am-

1 Lipo6 Black Ultra

1,000mg maca root



130pm-

1 thick grass-fed hamburger, with tomato, jalapeno and cheese

1 whole tomato

bunch of dried strawberries

2 paleo energy bars, with coconut oil, chocolate, walnuts, dates and cherries



4pm-preworkout

1 Lipo 6 Black Ultra capsule

1,000mg maca root



6pm-postworkout

1 serving of a… Continue

Added by Jim B on June 24, 2011 at 6:00am — No Comments

June 23, 2011

Workout:

  1. Russian Swings: 9 sets of 10 reps @ 16kg

 

Notes:

  • I was planning to try for 10 sets of swings, but I got nauseous half way through the ninth set.  So, I just gingerly finished up that set and called it a day.
  • Seems like my core is feeling more solid already!
  • I am amazed at the variety of muscles that are sore. I have no idea how the swings exercises them, but they certainly do.
  • Nutrition was totally screwed up…
Continue

Added by Brent Brown on June 23, 2011 at 10:30pm — No Comments

TRAINING/NUTRITION BLOG: 6/22/11

TAEKWON-DO: 28 HYUNGS.



Nutrition blog...

530am-

1 Lipo6 Ultra Black capsule

1,000mg maca root



630am-

50gr whey protein

300mg fish oil

multivitamin



130pm-

2 grilled chicken breasts

bunch of raw almonds

red apple

dried strawberries



530-preworkout

1 Lipo6 Ultra Hardcore capsule



11pm-

2 grass-fed hamburgers with, tomato, onion, and jalapeno, wrapped in lettuce

300mg fish oil

CHEAT ALERT!- whole… Continue

Added by Jim B on June 22, 2011 at 11:30pm — No Comments

June 22nd, 2011

Workout:

Russian Swings: 8 sets of 10 reps @ 16kg

Swing Cleans: 1 sets of 7 reps @ 16kg

 

Nutrition

 

Water: 0.5 Gallon, Brita filtered

 …

Continue

Added by Brent Brown on June 22, 2011 at 10:00pm — 2 Comments

TRAINING/NUTRITION BLOG: 6/21/11

300 squats

100 Hindu pushups

50 pullups



Nutrition Blog...

8am-

300mg caffeine, 1,000mg maca root



9am-

50gr whey protein

multivitamin

300mg fish oil



2pm-

leftover grilled chicken breast

5 strips bacon

3 eggs

1 banana

handful of raw almonds and hazelnuts

1 red apple



4pm-preworkout

1 capsule Lipo6 Black Ultra

1,000mg maca root



6pm-postworkout

25gr whey protein, with 2 tsp brown… Continue

Added by Jim B on June 21, 2011 at 10:30pm — 1 Comment

June 21, 2011

Workout:

Russian Swings: 7 sets of 7 reps @ 16kg

Bailed on practicing the cleans due to sore forearms

 

Nutrition:

Water: One gallon, Brita filterted 



MEAL…
Continue

Added by Brent Brown on June 21, 2011 at 8:55pm — No Comments

Green Lantern Smoothie

Green Lantern Smoothie



4 cups Organic Baby Spinach

5 oz Organic Frozen Mango Chunks

5 oz Organic Frozen Strawberries

1 medium Organic Banana

2 Tbs Organic Flax Seed

2 cups ice cubes

2 cups water



Mix in blender for two minutes. A high speed blender (Vitamix or BlendTec) works best. If using a standard blender, you may wish to blend a little longer, and use pre-milled flax seed.



374 calories

50 grams carbs

9 grams fat

7… Continue

Added by Brent Brown on June 21, 2011 at 8:47pm — No Comments

TRAINING/NUTRITION BLOG: 6/20/11

6/20

15 minutes in the gym parking lot with a 24kg kettlebell, alternating snatches and 120yd jog. Didn't count rounds.



Nutrition blog...

6am-

300mg caffeine, 1,000mg maca root



630am-

50gr whey protein, 300mg fish oil, multivitamin



2pm-

4 eggs

5 slices bacon

1 banana

handful of raw almonds and hazelnuts

dried apple rings



4pm-preworkout

2 scoops Jack3D

1,000mg maca root



6pm-postworkout

25gr whey… Continue

Added by Jim B on June 20, 2011 at 10:30pm — No Comments

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