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Pam Benedick's Blog – September 2011 Archive (17)

9-30

Breakfast:

3 turk saus

2 eggs with a little shredded cheese and a slice of swiss chesse

 

Workout:

4 Rounds of:

50 tabata squats

440yd run

 

Lunch:

The other half of my chicken combo with added tomato and carrots

 

Snack:

1 tbs peanut butter

 

Dinner:

Went to a wedding tonight. They had amazing food. Had salad with a light drizzle of ranch, mixed veggies, and then the meat!!! YUM…

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Added by Pam Benedick on September 30, 2011 at 10:40pm — 1 Comment

9-29

Breakfast:

3 Turk saus.

Coffee from Dutch Bros. (2% milk and sugar free syrup)

 

small handful of almonds

1/2 apple

 

Lunch:

1/2 can of chicken w/ a little mayo and shredded chesse sliced cucumber

 

Dinner:   Hotdog from Costco without the bun

Oh and one cookie from the samples....it was really good

 

With the half an apple, coffee and cookie from Costco I'm sure I met or exceeded the carb limit for…

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Added by Pam Benedick on September 29, 2011 at 9:33pm — 3 Comments

9-27

Breakfast:

3 turkey saus.

coffee with 2%milk and sugar free syrup

 

Lunch:

3/4 chicken burger

steamed veggies

 

Snack:

handful of almonds

 

Workout:

tabata set of 2 arm swings with 53 and then one arm swings with 35

tabata set of snatches w/26

tabata set of snatches mostly with the 35 some with the 26

 

Practiced the 2arm swing. Thank you Christa and Rachel for doing this for me. I…

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Added by Pam Benedick on September 27, 2011 at 11:20pm — No Comments

9-26

So I am really going to focus on my carb/protein intake this month. Even though I am not eating wheat I still think I get to many carbs and probably not enough protein. So I am going to try and keep track as much as possible for the next few weeks and see what happens.

Breakfast:

3 turk saus.    1 carb     13g protein

2 eggs             2g carb   12g protein

grated cheese        ?         ?

 

Workout:

Was supposed to be 4 min of presses 2 min…

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Added by Pam Benedick on September 26, 2011 at 9:43pm — 5 Comments

9-24

Breakfast:

Coffee....still wasn't feeling quite up to par.

 

Lunch:

2 slices of turkey with 2 slices of swiss cheese

veggie crisps

 

Workout:

2 min clean and press per hand w/35

rest 3 min

90 sec clean and press per hand w/35

rest 2 min

1 min clean and press per hand w/35

 

Then I did about 100 hindu squats. Wowzers those things are boggers!

 Could tell that I still didn't have all my…

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Added by Pam Benedick on September 24, 2011 at 10:02pm — No Comments

9-23

Breakfast:

3 turk saus

2 eggs with shredded cheese and 1 slice of swiss cheese

 

Workout:

4 rounds of:

50 swings

-1st round catch and release with the 35 non-stop

2nd round with the 62 and 70

3rd and 4th rounds catch and release with the 35 25 at a time

440 yd run

This workout was very difficult for me and I couldn't figure out why til about 2 this afternoon where I hit the couch because I felt horrible. Have been…

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Added by Pam Benedick on September 23, 2011 at 11:03pm — No Comments

9-21

Breakfast:

2 eggs w/ shredded cheese

3 turk saus

 

small handful of almonds

 

Lunch:

about 1/2 a cup of steamed veggies

1/2 chick burger

Coffee w/ 2% milk and sugar free syrup

 

Workout:

5 rounds of 1-5 heavy presses

I did 1 press with the 44

The rest of the rounds I did 3 push-presses with the 44 with as little push as I could

10 2 arm swings alternating between the 62 and the 70 on the…

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Added by Pam Benedick on September 21, 2011 at 8:51pm — 1 Comment

9-20

You know the old saying........IF YOU FAIL TO PLAN, YOU PLAN TO FAIL....well, that was me today.

Enough said!

Added by Pam Benedick on September 20, 2011 at 9:29pm — No Comments

9-19

After a couple of days of not posting I am back....

 

Breakfast:

3 turk saus.

 

Workout:

Light day...all done with the 18

3 Rounds of:

1 min press per hand

1 min rest

1 min 1-arm swings per hand

1 min rest

1 min 1-arm swings per hand

Rest 1 min

Finished w/ 5X10 2 arm swings with the 62.

 

Lunch:

A very weird but yummy concoction of: broc., ground beef, cucumbers, cheese, a…

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Added by Pam Benedick on September 19, 2011 at 10:30pm — No Comments

9-14-11

Breakfast:

3 Turk saus

So I tried something new today.....I went to Jolts and Juice before work to get my weekly splurge of a coffee and I had them put whole milk in it and made it sugar free. Whooza....it was super rich. Not sure that I will be doing that again.

 

Snack:

10 almonds

 

Lunch:

1 1/2 chicken saus.

Steamed mixed veggies

Lemon cucumber sliced

orange

 

Snack:

10…

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Added by Pam Benedick on September 14, 2011 at 11:04pm — 1 Comment

9-13-11

Breakfast:

3 Tukey Saus.

Coffe w/ creamer

 

Lunch:

1 1/2 chick. saus.

Steamed mixed veggies

Orange

 

Dinner:

4 small slices of bacon

2 eggs w/ shredded cheese

 

Workout:

90 sec press per hand w/ 35  L hand-14, R hand-17

1 min rest

1 min 1 arm swings w/44 (about 16-17 swings per hand)

1 min rest

1 min 1 arm swings w/44

1 min rest

1 min 1 arm swings…

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Added by Pam Benedick on September 13, 2011 at 10:40pm — 1 Comment

Sept 10th

Let me preface this post by saying that I know this was not a good "eating" day. It was a busy day and my eating was way off.....

Breakfast:

1 sausage right before my workout

 

Workout:

50 hindu squats

4 Rounds of:

1 min press per hand w/26

Rest 1 min

I min 1 arm swings w/26

Rest 1 min

1 min 1 arm swings

Rest 1 min

1 min 1 arm swings

Rest 2 min

The very last round on my 2nd set of swings…

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Added by Pam Benedick on September 10, 2011 at 9:44pm — 3 Comments

9-9-11

Didn't get to post yesterday so hoping I remember everything....

 

Breakfast:

3 slices of bacon

1/2 orange

 

Workout:

8 rounds of:

8 bar twists

8 Knees to Elbows (did the first round of these and then decided it was too much for the hands so I did 20 sit-ups in its place)

8 double kettlebell squats w/26s

 

Lunch:

1/2 orange

1 chicken saus.

Steamed veggies with a little…

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Added by Pam Benedick on September 10, 2011 at 3:50pm — 3 Comments

Sept 8th

Breakfast:

3 turkey saus.

2 eggs

shredded cheese

 

Lunch:

Chicken patty

Steamed veggies w/ a little butter

 

Workout:

1 min press per hand with 35

1 min rest

1 min 1 arm swings with 44

1 min rest

1 min 1 arm swings with 44

1 min rest

1 min 1 arm swings with 44

1 min rest

Repeat above except I scaled down to the 35 with my swings (my hands are not good right…

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Added by Pam Benedick on September 8, 2011 at 9:54pm — 1 Comment

Sept 7th

Breakfast:

3 turkey saus

cup of blueberries (they are gone now so I wont be eating them again at breakfast, going to try and cut down on the fruit intake for awhile (thanks Rachelle:))

Coffee w/ 2 little creamers and 1/2 packet of truvia (Rachelle, good or bad??)

 

Lunch:

Chicken patty

Steamed veggies(broc, carrots, water chestnuts)

orange

 

Snack:

handful of almonds

 

Workout:

6 rounds…

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Added by Pam Benedick on September 7, 2011 at 10:35pm — 1 Comment

Sept 6th

Breakfast:

3 turkey saus.

cup of blueberries

Skinny med coffee from Jolts and Juice

 

Lunch:

Chicken burger

Steamed brocc.

Orange

 

Snack:

Handful of almonds

 

Dinner:

Hamb patty w/ tom some shredded cheese

A little mayo and ketchup

A sliced cucumber

 

Post-Workout:

Rice cake with a smear of peanut butter

5 baby…

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Added by Pam Benedick on September 6, 2011 at 9:28pm — 3 Comments

Sept 5th

Back after some fun camping in Homedale!!

 

Food-

Breakfast:

3 saus. 1 egg, shredded cheese

 

Lunch:

Hamb patty with swiss cheese, lettuce, tom., ketchup a little mayo, 1 bite of cole slaw, my sister made some broc. soup...it's a South Beach recipe and it wasn't to bad, sliced cucumber

The family had strawberry shortcake for dessert, I just had some strawberries

 

Dinner:

Chicken mixed with mayo, broc., celery,…

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Added by Pam Benedick on September 5, 2011 at 10:42pm — 2 Comments

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