Boise Kettlebell Lifting

Sponsored by Idaho Kettlebells. (208) 412-6079




-Cup of coffee with creamer


- 1 Flourless Oatmeal Blueberry Pancake (minus the blueberries)

- 2 fried eggs

- Supplements: Multivitamin, 2 Calcium Citrate/Vitamin D tablets

11:30AM (Post Workout)

- Protein Shake: Blended 1 scoop of Vanilla protein, 2tsp psyllium fiber, 1/2C Fage 0% yogurt, 1/2C Unsweetened Almond milk, 1C water, 3T apricot puree


- 3 Apricots


- Can of tuna mixed with a litle mayo, a little sweet relish, pepper, garlic powder, cumin. Divided between 3 red lettuce leaves and topped with a tiny amout of shredded cheddar and wedged tomatoes


- Carton of chocolate Muscle Milk


- A mixture of very lean ground beef, no sodium tomatoes, chopped garlic, black olives, mushrooms, chopped red onion, tiny bit of olive oil, fresh basil, fresh oregano and finely chopped cauliflower to make "rice". Had a huge bowl seasoned with a sprinkle of salt and sprinkled with a little Parmesan.

First time using cauliflower as rice and found it enjoyable. Visually, you feel like you are having rice without actually having it. 

- Supplements: Multivitamin, 2 Calcium Citrate/Vitamin D tablets


- 2 Apricots

- Cheese Stick


- Supplements: The evening usual


Definitely feel like I ate more than usual today...but felt I needed it.





-Sprints on Treadmill @ 8mph

  • Warmup @ 3.5mph for 3 minutes
  • Sprint for 45 seconds, jump off and rest for 15 seconds. 10 minutes total
  • Cool down @ 3.5mph for 1 minute, 3mph for 1 more minute (noticed my heart rate now comes down much faster than it used to)


- Deadlifts @ 190lbs: 5 sets of 5

- Double Kettlebell Front Squats w/53s: 3 sets of 5

                                               w/44s: 3 sets of 6

- Goblet Squats w/26lb bell: 5 sets of 15

Had confirmation this morning from someone who normally does heavy barbell back squats, that doing kettlebell front squats is significantly harder.. =)

Views: 17


You need to be a member of Boise Kettlebell Lifting to add comments!

Join Boise Kettlebell Lifting

Comment by Rachelle Lowder on July 31, 2011 at 7:54am

Thanks Jim!

Oh gosh Rachel, those squats took so much out of me yesterday. By 2pm I just wanted to crawl in bed! Not to mention wanting to eat all day. As for the cauliflower, we just thawed a frozen bag of florets, tossed them into a food processor and pulsed until it resembled rice. You don't get the same chewy texture, but because it looks like rice in your food, you're psycologically fooled. And thank you!!!

Comment by Jim B on July 31, 2011 at 7:23am
Added your video from yesterday!
Comment by Rachel Benedick on July 30, 2011 at 10:26pm
Awesome work on the front squats with the 53's, those are tough!!  And I will have to give the cauliflower as rice a try, it sounded yummy :).  Great work, Rachelle!!
Comment by Jim B on July 30, 2011 at 9:44pm

I have never been a big barbell back squat person, but I have taken them up to 405 a few times (just to see if I could do it).

I would almost say that front squatting those two 88lb kettlebells is just about as hard as that.

© 2024   Created by Jim B.   Powered by

Report an Issue  |  Terms of Service