Boise Kettlebell Lifting

Sponsored by Idaho Kettlebells. www.idahokettlebells.com (208) 412-6079

TRAINING:

10AM-

50 PULLUPS IN TIMED LADDER SETS

10 X 5 SINGLE ARM BENT ROWS WITH 106# AND 97#.

BARBELL CURLS SETS OF 5 ON THE MINUTE FOR 5 MINUTES WITH 95#. (Doing these as a corrective exercise).

530PM-

25 MINUTES OF BASIC TAEKWON-DO KICKING DRILLS AT 50/50 WORK:REST INTERVAL.

NUTRITION:

April 22, 2015

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast (pre/post early workout)
Nature Made - Fish Oil 1000mg, 3 softgels 30 0g 3g 0g 23mg 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
Now - Mct Oil, 1 tablespoon 100 0g 14g 0g 0mg 0mg 0g 0g
Muscletech Anarchy - Pre-Workout, 1 Scoop (5 g) 10 0g 0g 0g 0mg 0mg 0g 0g

Lunch (2pm)

Daily Juice Superfoods - Rhythm Chips Crispy Kale Raw Kool Ranch, 2 ounce 280 26g 14g 12g 0mg 440mg 6g 8g
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
Generic - Vitamin D-50000, 1 pill 0 0g 0g 0g 0mg 0mg 0g 0g
Rumiano Family Organic Cheese - Monterey Jack, 2 oz (28g) 220 2g 18g 14g 60mg 340mg 0g 0g
Sliced - Avocado, 2 container (1 c. sliced ea.) 468 24g 42g 6g 0mg 20mg 2g 20g
Falls Brand - Thick Cut Bacon, 4 panfried slices 240 0g 24g 4g 40mg 760mg 0g 0g
Lettuce - Green leaf, raw, 3 leaf inner 2 0g 0g 0g 0mg 4mg 0g 0g

Dinner (10pm)

Sliced - Avocado, 1 container (1 c. sliced ea.) 234 12g 21g 3g 0mg 10mg 1g 10g
Now - Mct Oil, 1 tablespoon 100 0g 14g 0g 0mg 0mg 0g 0g
Generic - Red Onion Slice, 1 Slice 6 1g 0g 0g 0mg 1mg 1g 0g
Organic Girl - Spring Mix, 3 cups 15 3g 0g 1g 0mg 70mg 0g 2g
Jones Creek Beef - Ground Beef, 16 oz 960 0g 68g 88g 280mg 220mg 0g 0g
Nature Made - Fish Oil 1000mg, 3 softgels 30 0g 3g 0g 23mg 0mg 0g 0g

Snacks (night supps)

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: 3,003 82g 237g 153g 441mg 2,200mg 22g 40g

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