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Pam Benedick's Blog – August 2011 Archive (24)

Aug 31

Breakfast:

3 turk saus

coffee

 

Workout:

Tried some short cycle clean and jerks but the hand and my left shoulder were bothering me a little. Knowing that I really need to work on my presses so that I am not coming out to far and aggrevating the shoulder.

So I did 1 round of 5 double squats with the 35s and then decided to try something new:

 

2 rounds of: 100 hindu squats non-stop.   These were awesome. I'm feeling it in places I…

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Added by Pam Benedick on August 31, 2011 at 10:20pm — 4 Comments

Aug 30th

Food:

3 turkey saus.

cup of blueberries

coffee

 

Lunch:

"salad" with brocc. celery, chicken, cucumbers, tom, handful of sunflower seeds

veggie chips

1 bite of my childrens left over pizza

 

Snack:

handful of almonds

 

Dinner:

chicken burger w/ ketchup and a little mayo

2 slices of cheese (swiss and chedder)

1 1/2 ears of corn

 

handful of choc chips post workout when…

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Added by Pam Benedick on August 30, 2011 at 10:31pm — 2 Comments

Aug 27

Breakfast:  Not quite what I would usually eat but needed to get something in me before my workout...1/2 Fiber One bar

 

Workout:

Working on my CLJ  trying to improve the quality and efficiency!

5 min 50 reps L hand

5 min 50 reps R hand

Then practice more, 3 min sets and such

5 Rounds of 5 double KB squats with 35s

 

Lunch:

chicken w/ a little mayo, carr, cuc, tom, brocc,

2 slices of…

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Added by Pam Benedick on August 27, 2011 at 9:46pm — 1 Comment

Aug 26th

Breakfast:

3 turkey saus.

2 eggs

cup of blueberries

 

Workout:

It was a weird workout day for me. I have had NO energy the past 3 days.....

1 round of 20 squats, 20 ring-rows, 20 sit-ups and 440yd run  didn't realize that this wasn't the workout we were supposed to do so decided to do...

300 squats non-stop in 8 min and 12 sec.  Next time I will need to use the plates as a guide to help me get a full stretch squat. Probably why I did it…

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Added by Pam Benedick on August 26, 2011 at 9:14pm — No Comments

Aug 25th Food and Workout Log

Food-

Breakfast:

2 turkey bacons

2 eggs with a slice of swiss cheese

Coffee

Lunch:

Ground taco meat with tom. and slice of swiss cheese

Lemon cucumbers

Carrots

2 slices of apple

 

Snack:

Almonds

 

Workout:

3 sets of double kb squats with 44s-3 reps

2 sets of double kb squats with 34s-6 reps

3 Rounds of:

1 min set of presses with 35 L hand--8-9 reps

1 min set of…

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Added by Pam Benedick on August 25, 2011 at 10:08pm — 3 Comments

Aug 24th Food

Rest Day!

 

Food-

Breakfast:

3 turkey saus

Coffee

 

Lunch:

My "salad"

Orange

 

Snack:

handful of almonds

 

Dinner:

Steak, green salad with some yummy toppings, corn on the cob, slice of watermelon, plum

10 choc drizzled almonds

Added by Pam Benedick on August 24, 2011 at 9:57pm — No Comments

Aug 23 Food and Workout

Workout-

1 set of double kb squats with 44s--5 reps

1 set of double kb squats with 44s --3 reps

1 set of double kb squats with 44s --4 reps

1 set of double kb squats with 44s--4 reps

1 set of double kb squats with 44s--3 reps

 

3 Rounds of:

1 min set of presses with 35 L hand--10 reps

1 min set of presses with 35 R hand--10 reps

Rest 1 min

1 min set of one arm swings with 35 L hand--33 reps

1 min set of one…

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Added by Pam Benedick on August 23, 2011 at 9:37pm — 1 Comment

Aug 22 Food and Workout

Let me begin by saying....it was one of those days!

 

Workout:

5 min LCJ R hand 62 reps

5 min LCJ L hand 6? reps ( I forgot)

Needing to really work on my lockout as some of those reps would be a no count. And I didn't come this far to have any no counts

I was tired today so I just did some stretching/flexibility presses with the 26

 

Food:

Breakfast-

Left over egg mix and 3 turkey…

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Added by Pam Benedick on August 22, 2011 at 10:30pm — 3 Comments

Aug 21 Workout and Food Log

Normally Sunday is a rest day for me but with my sport class and a new program that I am on I wanted to get in a workout today so.....

I was supposed to be a take it easy day. Even though I used the 18lb kb it still was a good workout!

 

3 Rounds of:

-2 min press with 18 L hand 30 reps

-2 min press with 18 R hand 30 reps

Rest 1 min

-2 min one hand swing with 18(my hand still has an open sore on it so I scaled back on weight) L hand 68…

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Added by Pam Benedick on August 21, 2011 at 9:15pm — 1 Comment

Aug 20th Workout and Food Log

3/4 banana pre-workout

Ran 4 miles (ok peoples, wasn't all running, walked some in there but still had pretty good time(for me) even with the walking that I did) My goal is to run the whole 4 miles, including the hill that has plauged me for FOREVER. I do know that since starting kettlebells my time is better and my endurance is better! YAY!

 

Lunch:

Salad at Idaho Pizza Company

 

Workout-

5 reps of double kb squats with the 35s x 3

6…

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Added by Pam Benedick on August 20, 2011 at 8:25pm — 3 Comments

Aug 19th Food and Workout

I'm posting now because Tim and I are celebrating our 12 year anniversary tonight and I plan on using it as my cheat meal!!!! Whoo-hoo! I don't care where we eat as long as they have good fries and I'm thinking that Cold Stone is sounding awfuly yummy!! :)

 

Workout-

1 min set presses with 26 L hand

1 min set presses with 26 R hand

Rest 1 min

1 min set one-handed swings with 35 L hand

1 min set one-handed swings wth 35 R hand

Rest 1…

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Added by Pam Benedick on August 19, 2011 at 2:23pm — 3 Comments

Aug 18th Food and Workout

Workout-

Had great aspirations for an amazing run 1st thing this morning but did not get my sorry behind out of bed in time so I only got in 1.4 miles. Oh well.....

Breakfast:

3 turkey bacons

1 banana (felt it was ok to have this since I had just ran...??)

 

Workout-

3 sets of 3 reps of double kb squats with the 44s

2 sets of 5 reps of double kb squats with 35s

100 snatches with 26  50 reps L and 50 reps R non-stop

100…

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Added by Pam Benedick on August 18, 2011 at 11:12pm — 3 Comments

Aug 17th Food Log



Bodybuilding.com


Did not get in a workout tonight. May do a double workout tomorrow to make up for it. Really tired tonight. Been a long day!

 

Food-

Breakfast:

coffee

3 turkey saus.

banana- I have really cut down on eating these but I really wanted one this morning

 

Lunch:

Salad with celery, carrots, ham, cheese, egg, honey mustard dipped with…

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Added by Pam Benedick on August 17, 2011 at 9:00pm — 4 Comments

August 16th Workout and Food Log

Workout-

200 yd sprints X 5

After that I just kinda killed time until Tim was done....

I think I did 4 rounds of 5 ring rows and 10 push-ups

 

Food-

Breakfast:

3 turkey sausages

coffee

 

Lunch:

Salad with chicken, bacon, tom, cheese    a little bit of honey mustard dipped with my fork

 

I had a very sweet person bring me my favorite candy today at work. SUGAR BABIES! Very sweet but not so great for me.…

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Added by Pam Benedick on August 16, 2011 at 9:54pm — 1 Comment

August 13th Workout and Food Log

Workout:

3 sets of 3 reps of double kb squats with 44s

2 sets of 5 reps of double kb squats with 35s

 

5 min LCJ(long cycle jerk) L hand 59 reps

5 min LCJ R hand 59 reps

Enough to qualify me for Rank I     just gotta work on consistency and not eeking out the last few reps

Yay!

 

Food-

Breakfast:

3 turkey sausages

 

Post workout:

bowl of blueberries and…

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Added by Pam Benedick on August 13, 2011 at 9:27pm — 2 Comments

August 12 Food and Workout

Workout-

4 rounds of:

50 box jumps on tire

20 side twists with bar/weight

1/4 mile run

 …

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Added by Pam Benedick on August 12, 2011 at 10:04pm — 1 Comment

August 11th Food and Workout Log

Workout-

4 min tabata sets of sprints   4x      Let me just say that I really don't like sprinting. And to do it for that long was pure torture.   BUT....I did it! Good workout!

 

Food-

Break:3 turkey sausages

rasp, blueberries, strawberries

 

Lunch:

2 chicken sausages

1 slice of swiss cheese

veggie chips

 

Snack:

watermelon

 

Dinner:

Gound turkey with mixed…

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Added by Pam Benedick on August 11, 2011 at 10:38pm — No Comments

Aug 10 Food and Workout Log

Workout-

Planned on going to the gym yesterday but after my dad had the girls all day while I was at work I could tell he was ready for me to come get them. So for the sake of his sanity and my need for him to watch them again sometime I chose to put that first! Missed not being there though! And since I don't get to go to the gym on Wed since I have to work I did my own workout tonight. Rachel had told me that they had done the 10 min of 300 squats non-stop and so I had to try it.…

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Added by Pam Benedick on August 10, 2011 at 10:14pm — 2 Comments

August 8th Workout and Food Log

Workout-

5 sets of 5 Double KB squats with 35s

4 1/2 min Clean and Jerk Long Cycle R hand 56 reps

4 1/2 min Clean and Jerk Long Cycle L hand 56 reps

9 min non-stop.....most I've ever done. The goal is 59 reps per 5 min. I'm almost there!

 

Presses with 26

Tried some catch and release swings but started to rip some skin on my finger so decided to stop

 

Food-

Breakfast:

3 turkey sausages

rasp. blueberries, and…

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Added by Pam Benedick on August 8, 2011 at 9:18pm — 2 Comments

August 6th Food and Workout Log

Workout-

Warmed up with a couple of TGU with 35

4 min set of CLJ 48 reps

4 min set of CLJ 49 reps

 

50 snatches R

50 snatchesL    I think it was either 4 1/2 min or 5 1/2 min total....lost track of time

 

Food-

Breakfast:

3 turkey sausages

blueberries and strawberries

 

Skinny Sugar free coffee

 

Lunch:

"Salad"

 

Snack:

almonds and a little…

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Added by Pam Benedick on August 6, 2011 at 10:39pm — 1 Comment

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