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March 2013 Blog Posts (47)

3/18/13

Hill sprints fasted first thing this morning.....good times!

 

Breakfast:

Smoothie: frozen blueberries, frozen pineapple, greek yogurt, spinach leaves

3 pieces of bacon

 

Lunch:

Went to my daughters school today to have lunch with her. Took 1/2 apple, jerky and carrotts

 

handful of almonds

 

Dinner:

Turkey patty with steamed brocc/cauliflower

 

WORKOUT:

 

6 ROUNDS OF:

~15…

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Added by Pam Benedick on March 18, 2013 at 10:05pm — 1 Comment

Training 3/18

Warm up:

5RDS

10x DL @ 135#

5x 1 arm C&P ( ea ) @ 50# KB

Work out:

5RDS

5x power clean: 155#/165#/170#/175#/185#

5x poor man's hyper 

5RDS

5x snatch to OHS : 75#/85#/95#/105#/115#

5x KB snatch (ea) @ 50#

4RDS

135' walking lunge w/ 45# vest

5x TGU (ea) @ 35#

Added by Hugh Rae on March 18, 2013 at 8:32pm — No Comments

TRAINING/NUTRITION BLOG: 03/15- 03/16/13

TRAINING:

3/15

10AM

 2-ARM SWINGS WITH 40KG, 10 X 10

7 LADDER SETS OF 1-ARM PUSHUPS AND PULLUPS (Most of these in sets of 3 today to save time).

3/16

16 TAEKWON-DO HYUNGS

NUTRITION:

Due to a variety of circumstances, I had to eat out three times this week. Even trying to be as cautious as possible, this is still pretty sketchy. There are actually only a few restaurant options I can really hit these days without truly…

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Added by Jim B on March 17, 2013 at 8:00am — No Comments

3/16 workout and nutrition

Had a big dinner last night that ended at 9:30 pm  Today I fasted until 6:30 pm. 

3:30 pm

20x 5 ea, KB overhead thrusters 10 kg & assisted pullups - 3rd time with this workout and ready to up my weight.  Problem is I don't have a set up 12 or 14 kg KB and don't like the feel of using dumbbells.  I am hoping the large global gym that I belong to has a set of larger KB that I can use. 

6:30 pm 

Wheat Belly Chicken Wings & wedge salad with cranberries, blue…

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Added by Gina Day-Price on March 16, 2013 at 9:29pm — No Comments

3/15

10 am steamed eggs w/ham, fruit and gluten free toast at Big City Coffee

 

3:30 pm workout

Prone plank w/heel raise - 2x 15 ea

Quad side leg raise - 2x 15 ea

Ball knee tuck - 2x 15 ea

Ball back extension - 2x 15 ea with 4-6 lbs

Lunge w/12-14 lb bar overhead rotation - 2x 12 lunges

Multiplane single leg hop - 2 x +x formation

Alt ball DB chest press - 3x 10 eac, 50 lbs

Bosu ball squat + row - 3x, 12 ea, 45 lbs

Ball…

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Added by Gina Day-Price on March 16, 2013 at 9:20pm — No Comments

Training 3/15

Warm up:

4RDS

5x TGU @ 10# (ea.)

5x Burpee

10x 20" step up @ 35#

Work out:

DL @ 285# 3x every 50 sec. for 10 RDS  (30 reps total )

BP @ 170# 3x every 50 sec. for 10 RDS  ( 30 reps total )

5 RDS

15x KB swing @ 50#

3x TGU @ 35# (ea. side )

30m sled drag @ 80# ( 15 forward / 15 backward )

10x weighted sit up @ 45# (5 ea. side )

Added by Hugh Rae on March 15, 2013 at 10:12pm — No Comments

TRAINING/NUTRITION BLOG: 03/13 - 03/14/12

TRAINING:

3/13

REST DAY 

3/14

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

3/13

8am-

2 Hydroxycut Hardcore caps

9am-

1 tbsp coconut oil

jerky and raw almonds

fish oil

cod liver oil

5000iu vitamin D

7pm-

Running errands all day. Decided to hit the Mongolian BBQ for a "least damage" fast food option for dinner. 

Loaded up on nothing but meat and…

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Added by Jim B on March 15, 2013 at 8:40am — No Comments

3/14 nutrition/workout

9 am almonds, 2 eggs with Boars Head pepperoni

5:30 pm Body Combat

7:30 pm Wheat Belly Chicken Nuggets, huge salad


I really need to work on my nutrition. This week has been crazy busy at work and my nutrition has gone out the door. Feeling blah, know I'm not eating enough or the right mix of Paleo right now and I can feel it.

Added by Gina Day-Price on March 14, 2013 at 7:27pm — No Comments

3/13 Workout and Nutrition

9 am - cranberry flaxseed muffin, banana & almond butter

2 pm - 3 oz Primal jerky

 

7 pm workout

Prone plank w/heel raise - 2x 15 ea

Quad side leg raise - 2x 15 ea

Ball knee tuck - 2x 15 ea

Ball back extension - 2x 15 ea with 4-6 lbs

Lunge w/12-14 lb bar overhead rotation - 2x 12 lunges

Multiplane single leg hop - 2 x +x formation

Alt ball DB chest press - 3x 10 eac, 50 lbs

Bosu ball squat + row - 3x, 12 ea, 45…

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Added by Gina Day-Price on March 13, 2013 at 9:26pm — No Comments

Training 3/13

Warm up:

12 min. KB Complex @ 50# (1 min. on ea. exercise do not put KB down )

Halo / Fig. 8 / Snatch / 20" Step up

Work out:

5 RDS Of 1 min. on / 1 min. off: pull up bar dead hang

3 RDS

20x windshield wipers

30x bench dips

30x knees to elbows

20x KB swing @ 60#

Added by Hugh Rae on March 13, 2013 at 5:41pm — No Comments

TRAINING/NUTRITION BLOG: 03/12/13

TRAINING:

10AM-

2-ARM SWINGS 10 X 10 W/40KG

5 LADDER SETS OF 1-ARM PUSHUPS AND PULLUPS

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

8am-

2 Hydroxycut Hardcore caps

11am-

1 scoop BSN AminoX

130pm-

1 tbsp coconut oil

4 strips of bacon

5 eggs fried in bacon grease

fish oil

cod liver oil

5000iu vitamin D

4pm-

2 Hydroxycut…

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Added by Jim B on March 13, 2013 at 8:56am — No Comments

3/12 training & nutrition

6 am - BodyCombat

coffee

2 pm - 2 hardboiled eggs, banana & almond butter

4:30 pm - 20x 5 ea, KB overhead thrusters 10 kg & assisted pullups - second time for this workout and I have to take it a little easy to get my shoulder to adjust.  I am excited to see the potential increase in strength over the next 3 weeks.

7 pm - pork sausage bolognese with spaghetti squash, salad with cucumber, gr onion, radish, cranberries and a couple of strawberries with…

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Added by Gina Day-Price on March 12, 2013 at 8:16pm — 1 Comment

Training 3/12

30 minute run with hills and sprints

Added by Hugh Rae on March 12, 2013 at 5:18pm — 1 Comment

TRAINING/NUTRITION BLOG: 03/11/13

TRAINING:

03/09

REST DAY

03/10

REST DAY

03/11

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

7am-

2 Hydroxycut Hardcore caps

130pm-

1 tbsp coconut oil

about 6oz of leftover tri-tip

small bowl filled with blueberries and raw almonds

fish oil

cod liver oil

5000iu vitamin D

345pm-

2 Hydroxycut Hardcore…

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Added by Jim B on March 12, 2013 at 8:30am — No Comments

Starting the Killer Jim Beaumont Muscle Building Workout this Week - Training & Nutrition 3/11/13

My husband and I officially started the muscle building Kettlebell workout on Saturday, 3/9.  We are incorporating the 3x week workout of 20 sets of 5 ea 2 arm KB thrusters & 20 set of 5 ea pullups into our regular workout routine.

Today's workout was our regular lift designed by our long time trainer at Axiom.  I should note we have had the same trainer for over 10 yrs. We change our entire lift every 2 weeks.  We meet with our trainer once a week and train on our own 2x week. In…

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Added by Gina Day-Price on March 11, 2013 at 8:57pm — No Comments

Training 3/11

Warm up:

6RDS:

5x C&P @ 135#

Work out:

1) 4RDS

8x Front Squat @ 145#

15x sit up

2)

1 mi. run w/ 25# vest

120x air squat w/ 25# vest

60x push up w/ 25# vest

30x pullup 

1 mi. run w/ 25# vest

Added by Hugh Rae on March 11, 2013 at 6:24pm — No Comments

still here

haven't posted in awhile.... still training hard. will post tonight hopefully.  fighting stomach bug rightnow.

Added by Hugh Rae on March 11, 2013 at 9:41am — No Comments

3-9-13

Breakfast:

3 pieces bacon

 

WORKOUT:

6 Rounds of:

 

-12 2 arm-swings w/ 53

-8 ball slams

-100ft overhead walking lunges with 26

5 burpees

 

Coffee

 

 

CHEAT MEAL

Added by Pam Benedick on March 9, 2013 at 10:07pm — No Comments

TRAINING/NUTRITION BLOG: 03/08/13

TRAINING:

10AM-

2-ARM KETTLEBELL SWINGS 10 X 10 W/40KG...Still feeling progress from this small volume of swings.



8 LADDERS OF 1-ARM PUSHUPS AND SUPER STRICT PULLUPS



NUTRITION:

8am-

2 Hydroxycut Hardcore caps

Korean ginseng



1130am-

50gr Carnivore protein

handful of raw almonds

fish oil

cod liver oil



230pm-

1 tbsp coconut oil



630pm-

about 2oz of 88% pure dark chocolate with almond…

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Added by Jim B on March 9, 2013 at 8:00am — No Comments

3/6 3/7 3/8

I'm not used to posting on here so I have been forgetting to do it before I go to bed!

 

I take 8 fish oil pills a day and 2 green coffee bean extract(1 in am 1 in pm)

 

My eating has been spot on clean for all 3 days. Just going to post todays.

 

Breakfast:

3 turk saus

1 banana

coffee

 

WORKOUT:

50 box jumps

50 squats

50 ring rows

50 supposed to be dips but did push-ups on kb handles…

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Added by Pam Benedick on March 8, 2013 at 10:19pm — No Comments

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