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November 2014 Blog Posts (52)

TRAINING/NUTRITION BLOG: 11/19/14

TRAINING: 

100 MODIFIED BURPEES MIXED WITH HEAVY BAG COMBINATIONS

NUTRITION: 

Carb backload today. About once a week I do a strategic carb reload, where I take in a ton of carbs at once to reload depleted glycogen stores after several lower carb days and heavy training. There is no set formula to this, and I am still working on it. I can tell you that pretty much no matter how hard I trained, even at a pretty lean 225lbs I would get fat if I ate like this more…

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Added by Jim B on November 20, 2014 at 8:09am — No Comments

TRAINING/NUTRITION 11/19/14

TRAINING:

10:30 AM

100 BURPEE RING PULL UPS

10X6 RING DIPS

12-10-8-6-4-2 RING ROW PYRAMID

5PM

INSANITY 60% EFFORT

8:30PM

INSANITY 45% EFFORT

Added by AK (Ashley Kate) Whittaker on November 19, 2014 at 11:29pm — 2 Comments

TRAINING/NUTRITION BLOG: 11/18/14

TRAINING:

5PM-

MODIFIED BURPEES MIXED WITH TAEKWON-DO HYUNG PRACTICE

NUTRITION:

Total calories: 3,498

Total carbs: 115gr (13%)

Total fat: 259gr (67%)

Total protein: 190gr (21%)

Calories Carbs Fat Protein Sodium Sugar…
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Added by Jim B on November 19, 2014 at 8:22am — No Comments

TRAINING/NUTRITION 11/18/14

TRAINING:

10AM FOAM ROLLING

7:15PM

DL'S 210X3  190X5

100  BURPEE EXPLOSIONS

SO I WAS A LITTLE MORE FOCUSSED ON MY FIBER GRAMS TODAY AND TOTALLY LET MY CARBS GET A LITTLE OUT OF CONTROL......?? 140 - 42 FIBER IS 98 NET........ :/

Your Food Diary For:

 …



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Added by AK (Ashley Kate) Whittaker on November 18, 2014 at 11:11pm — 3 Comments

TRAINING/NUTRITION BLOG: 11/17/14

TRAINING: 

930AM-

12 MINUTES OF 2-ARM KETTLEBELL SWINGS @ 14RPM W/36KG

520PM-

100 BURPEES MIXED WITH HEAVY BAG COMBINATIONS

NUTRITION: 

(Copying myfitnesspal screen and then adding meal times in.)

Protein grams: 196 (24% of calories)

Fat grams: 236 (67% of calories)

Carbs: 82 (10% of calories)…

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Added by Jim B on November 18, 2014 at 7:50am — No Comments

TRAINING/NUTRITION 11/17/14

TRAINING:

10AM DEADLIFTS 205X5  185X5

YEAHHHHH THATS GETTING HEAVY NOW LOL!!!!

100  BURPEES 20 SUITCASE W/20KG 10 W/16KG

50 WITH JUST KB PUSHUP

20 W/"TUCK UPS"

5PM INSANITY 45MIN 50% EFFORT

7:30PM  UPPER BODY

10X5 PULL UPS

10X6 RING DIPS

10X7 RING ROWS

5MIN WORK CURL TO PRESSES (60SEC WORK 60 SEC REST) 1X20#DB'S 4X25#DB'S

NUTRITION:…

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Added by AK (Ashley Kate) Whittaker on November 17, 2014 at 10:48pm — 3 Comments

TRAINING/NUTRITION BLOG: 11/16/14

TRAINING:

930AM-

12 MINUTES OF SWINGS @ 13RPM W/36KG

100 BURPEES

NUTRITION:

7am-

caffeine/green tea

10am-(afterworkout)

sipped my BCAA, creatine, betaine, and glutamine drink

130pm-

1 tbsp coconut oil

about 6oz of roast turkey breast and some slices of Jarlsberg cheese (not the best food choice here at all)

4000mg fish oil

5000iu vitamin D

7pm-

1 tbsp…

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Added by Jim B on November 17, 2014 at 7:38am — No Comments

TRAINING/NUTRITION 11/16/14

TRAINING: 10:15AM

DL'S 200 X 5     185 X 5'

100 BURPEES

12:15 PM BOKWA 50% EFFORT 40MIN

1:15 PM GROUP CORE 25 MIN 50- 60% EFFORT

NUTRITION

REALLY FOUGHT CRAVINGS TODAY BUT FEEL PRETTY OKAY WITH THE DAY. 112 G CARBS TOTAL 38 FIBER SO 74 NET.

Your Food Diary For:

 …

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Added by AK (Ashley Kate) Whittaker on November 16, 2014 at 11:17pm — 3 Comments

TRAINING/NUTRITION BLOG: 11/15/14

TRAINING: 

930AM-

12 MINUTES OF 2-ARM SWINGS @ 15RPM W/36KG. 

100 BURPEES

NUTRITION: 

8am-

caffeine/green tea (and some cold meds)

1030am-(after workout)

sipped a creatine/BCAA/glutamine mix

130pm-

Mongolian BBQ. This does NOT have to be a nutritional disaster if you are careful. Stick to nothing but meat and some vegetables in your bowl, and stay away from any dark sauces that likely contain soy…

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Added by Jim B on November 16, 2014 at 7:36am — No Comments

11/15/14

10:30am

DL's 195X5    175X5

10 Round 12 swings 8 w/24kg 2w/16kg

100 Suitcase Deadlift Burpees

100ft loaded lunges 25#

5:30pm

a few fun split lunges on the smith Machine ;)

NUTRITION:…

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Added by AK (Ashley Kate) Whittaker on November 15, 2014 at 10:57pm — 2 Comments

TRAINING/NUTRITION BLOG: 11/14/14

TRAINING: 

NONE. 

I decided to just let myself have a sick day with total rest and get over this cold. 

NUTRITION: 

Breakfast Calories Carbs Fat Protein…
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Added by Jim B on November 15, 2014 at 7:30am — No Comments

Training/nutrition 11/14/14

TRAINING

10:30AM

20 ROUNDS ALTERNATING 5 PULL UPS AND 5 RING DIPS EMOM

3:15PM

100 BURPEES AND A FEW BICEP CURLS AND ROWS ;) 30MIN

NUTRITION:

TODAY WAS KINDA SUCKY. GOT STUCK IN THE SNOW, HAD NOTHING PACKED/PREPARED WITH ME, GOT SOME SALAMI AT WALMART- ATE IT ALL :( MADE ME FEEL SICK :(

Your Food Diary For:

 …

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Added by AK (Ashley Kate) Whittaker on November 14, 2014 at 10:45pm — 1 Comment

TRAINING/NUTRITION BLOG: 11/13/14

TRAINING: 

Had a little bit of a cold today. Did my 100 burpees and that is it!

NUTRITION:



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Added by Jim B on November 14, 2014 at 8:35am — No Comments

TRAINING/NUTRITION 11/13/14

TRAINING:

GROUP CORE 8:30AM 25MIN 60% EFFORT

9:30AM

DL'S 190x5   175x5

9 x 7 DFS 16KG

9x 6 STRICT HANGING LEG RAISES

^^^^SUPERSETS^^^^^

7:30PM

10 ROUNDS SWINGS 24KG 10RPM

100 BURPEES

NUTRITION:  I WAS SOOOOOO RAVENOUS TONIGHT I FELT LIKE I ATE MY WHOLE KITCHEN LOL!!! I LITERALLY ATE FOR AN HOUR!!…

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Added by AK (Ashley Kate) Whittaker on November 13, 2014 at 10:51pm — 1 Comment

TRAINING/NUTRITION BLOG: 11/12/14

TRAINING: 

1030AM-

12 MINUTES OF 2-ARM SWINGS W/36KG @ 14RPM

520PM-

17 TAEKWON-DO HYUNGS MIXED WITH SETS OF MODIFIED BURPEES

NUTRITION: 

Not even going to try to put this in myfitnesspal. 

Had some aminos after training in the a.m., and then a chicken breast and an avocado for lunch with some coconut oil. All good. 

Met with friends for dinner at The Ram, and didn't even try to go healthy. Had some kind…

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Added by Jim B on November 13, 2014 at 7:50am — No Comments

TRAINING/NUTRITION 11/12/14

TRAINING:

10:15AM:

DL 185X5

170x5

100 BURPEE RING PULL UPS

10x7 RING ROWS

5PM

INSANITY 45MIN 60% EFFORT

8:30PM

INSANITY 32MIN 20% EFFORT (I WAS WORTHLESS BY THIS TIME TONIGHT :(  )

NUTRITION:

Your Food Diary For:

 …
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Added by AK (Ashley Kate) Whittaker on November 13, 2014 at 12:01am — 1 Comment

TRAINING/NUTRITION BLOG: 11/11/14

TRAINING:

100 BURPEES MIXED WITH TAEKWON-DO BASIC TECHNIQUE

NUTRITION: 

Breakfast Calories Carbs Fat Protein Sodium Sugar…
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Added by Jim B on November 12, 2014 at 9:12am — No Comments

11/11/14 TRAINING/NUTRITION

TRAINING:

8:30AM GROUP CORE 25MIN 60% EFFORT

5PM 35 BURPEE BOX JUMP PULL UPS 85% EFFORT

7:30PM 65 BURPEE BOX JUMPS

5x8 GOBLET SQUATS 4 ROUNDS 62# BELL 1 ROUND 70# BELL (WHICH KG BELLS WERE THESE?)

4x8 LAT LUNGES 2 ROUNDS 20 KG 2 ROUNDS 24 KG

NUTRITION:…

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Added by AK (Ashley Kate) Whittaker on November 11, 2014 at 11:29pm — 2 Comments

TRAINING/NUTRITION BLOG: 11/10/14

TRAINING: 

520PM-

12 MINUTES OF 2-ARM SWINGS @ 13RPM W/36KG

100 BURPEES

NUTRITION: 

Breakfast  Calories Carbs Fat Protein Sodium Sugar…
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Added by Jim B on November 11, 2014 at 8:56am — 1 Comment

11/10/14 TRAINING/NUTRITION

TRAINING:  10:15AM

100 BURPEE RING PULL UPS

DL'S 180x5

        165x5

10x7 RING ROWS

5MIN 50/50 CRUSH CURLS WITH 20KG

5PM INSANITY 45MIN 55% EFFORT

7:30PM

10 SWINGS 20KG

6 HINDUS

^^^10 ROUNDS^^^

FOAM ROLLING…

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Added by AK (Ashley Kate) Whittaker on November 10, 2014 at 11:03pm — 4 Comments

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