Boise Kettlebell Lifting

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TRAINING/NUTRITION BLOG: 04/20/15

TRAINING:

10AM-

3 MINUTES MILL PRESS WITH A SET OF 16s

WEIGHTED DIPS

10X5 W/53# (New set each minute for 10 minutes)

Drop sets to failure with 30 second between each set. Sets with 44#, 35#, 26#, 18#, bodyweight only. Got sets of 8-12 reps with added weight and then repped out with bodyweight. I think it was about 12, but I can't remember.

2 MIXED TABATA SETS OF SPIDERMAN CRAWL/STRICT HANGING LEG RAISE.

(Not really "Tabatas" but they are good for managing work/rest when supersetting these exercises.

530PM-

TAEKWON-DO BASIC TECHNIQUE, 3 TABATA KICKING ROUNDS (These qualify as Tabata sprint rounds). They are pretty much to failure at the end of the 4 minutes, and require a 3 minute rest.

NUTRITION:

April 20, 2015

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast (Pre/Post early workout)
Nature Made - Fish Oil 1000mg, 4 softgels 40 0g 4g 0g 30mg 0mg 0g 0g
Muscletech Anarchy - Pre-Workout, 1 Scoop (5 g) 10 0g 0g 0g 0mg 0mg 0g 0g
Coconut Palm Sugar - coconut sugar, 1 tbsp(s) 48 12g 0g 0g 0mg 0mg 12g 0g
MHP - IsoPrime Beef Protein Isolate, 1 Scoop 100 1g 0g 25g 0mg 330mg 0g 0g

Lunch (230PM)

Nature Made - Fish Oil 1000mg, 2 softgels 20 0g 2g 0g 15mg 0mg 0g 0g
Generic - Vitamin D-50000, 1 pill 0 0g 0g 0g 0mg 0mg 0g 0g
Now - Mct Oil, 1 tablespoon 100 0g 14g 0g 0mg 0mg 0g 0g
Sliced - Avocado, 1 container (1 c. sliced ea.) 234 12g 21g 3g 0mg 10mg 1g 10g
Falls Brand - Thick Cut Bacon, 16 panfried slices 960 0g 96g 16g 160mg 3,040mg 0g 0g
Cheese - Gouda, 2 oz 201 1g 16g 14g 65mg 464mg 1g 0g

Dinner (930PM)

Sliced - Avocado, 1 container (1 c. sliced ea.) 234 12g 21g 3g 0mg 10mg 1g 10g
Generic - Vitamin D-50000, 1 pill 0 0g 0g 0g 0mg 0mg 0g 0g
Nature Made - Fish Oil 1000mg, 2 softgels 20 0g 2g 0g 15mg 0mg 0g 0g
Nutiva - Coconut Oil (Grams), 1 Tbsp 130 0g 14g 0g 0mg 0mg 0g 0g
Rite Aid - Vitamin B Complex and C, 1 Tablet 0 0g 0g 0g 0mg 0mg 0g 0g
Kirkland - Extra Virgin Olive Oil, 2 Tablespoon 250 0g 28g 0g 0mg 0mg 0g 0g
Generic- - Purple (Red) Cabbage, 0.5 cup chopped 14 3g 0g 1g 0mg 12mg 2g 1g
Organic Girl - Spring Mix, 3 cups 15 3g 0g 1g 0mg 70mg 0g 2g
Pompeian - Basalmic Vinegar, 4 Tbs 20 8g 0g 0g 0mg 0mg 8g 0g
Generic - Red Onion Slice, 1 Slice 6 1g 0g 0g 0mg 1mg 1g 0g
Homemade - Ribeye Steak on the Grill, 16 oz 1,328 0g 96g 112g 304mg 256mg 0g 0g

Snacks (NIGHT SUPPLEMENTS)

Vitamin Shoppe - Zinc 50mg, 1 capsule 0 0g 0g 0g 0mg 0mg 0g 0g
Source Naturals - Ultra-mag High Efficiency Magnesium Complex, 2 tablets 10 1g 0g 0g 0mg 5mg 0g 0g
TOTAL: 3,740 54g 314g 175g 589mg 4,198mg 26g 23g

         

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