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April 2012 Blog Posts (112)

4-23

First day off of the sugar detox:

 

Breakfast:

Coffee with a little bit of creamer and sf syrup(this I had to slip very slowly and only had half a cup-VERY SWEET)

3 turk saus

2 eggs cooked in butter with a little parm cheese

 

WORKOUT:

Did a little bit of short cycle clean and jerk with the 35 and 44 but my hands still need a little healing time so did:

3 rounds of 20 burpees

                  550 yd run

was…

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Added by Pam Benedick on April 23, 2012 at 10:28pm — 3 Comments

April 23, 2012

Breakfast: bowl of oatmeal

1 Hydroxycut (I had a headache when I went to workout and didn't want to have too much caffeine and make my stomach hurt)

Lunch: Choc protein shake w/ tablespoon of PB

Dinner: a little leftover BBQ pulled pork, broccoli, carrots

2 bites of brownie

Workout: A slow day for me (wasn't feeling very good)

2 sets of 2 min. each arm LCJ

2 min. of body weight squats

Added by Carrie Smith on April 23, 2012 at 9:39pm — No Comments

Food/Training Log: April 23, 2012

10:00AM

- 3 small BBQed chicken breast fillets

- A small salad of iceburg lettuce, calamata olives, a torn slice of fresh mozz & a light drizzle of evoo & red wine vinegar

- One bite of a banana and about 1/2C fresh pineapple

(Very abnormal breakfast, I know. It's what sounded good)

2:10PM

- Salad…

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Added by Rachelle Lowder on April 23, 2012 at 8:10pm — 2 Comments

April 23rd, 2012

Kettlebell:



Seven rounds (21 minutes) of:

- One minute (30 sec each side) single snatch @ 16kg

- Two minute jog

Lunch workout.

87° /sunny



 

Martial Arts:



50 Jumping jacks

10 Push ups

40 Body weight squats

10 Jumping squats

20 Punch & crunch

Practiced eight basic stances

Nutrition:



8:00a - Noon:

50g MRM Vanilla All…

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Added by Brent Brown on April 23, 2012 at 8:00pm — 2 Comments

April 22nd, 2012

Kettlebells:

Double long-cycle jerk: 5x2min @ 12kg 8/rpm, one minute rest between sets

Double half snatch: 5x1min @ 12kg 12/rpm, one minute rest between sets



Prep for 21 day sugar detox: Made salad kits for lunch for the week.

 

 

(special guest appearance by "The Last Beer"…

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Added by Brent Brown on April 22, 2012 at 11:14pm — 3 Comments

April 22, 2012

Breakfast: veggie quiche, coffee w/ unsweetened almond milk

Lunch: a big salad w/shredded chicken, alvacado, cucumber

Dinner: Chris took me out tonight for an early b-day present.  We went to Texas Roadhouse.  I had a little BBQ chicken, pulled pork, salad, veggies.

 

No workout today!

 

Added by Carrie Smith on April 22, 2012 at 11:03pm — 3 Comments

Food/Training Log: April 21/22, 2012 (Progress Info)

9:00AM

- A medium green zucchini sliced and cooked in butter with salt, pepper & garlic powder

- 2 fried eggs

12:40PM

- A double w/cheese from Wendy's

- A side salad with ranch (no croutons)

- 3 french fries

6:30-7:00PM

- Went to a huge…

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Added by Rachelle Lowder on April 22, 2012 at 8:00pm — 2 Comments

April 21, 2012

Breakfast: one egg, one piece of turkey bacon

2 Hydroxycut

Workout: one 10 min. set of LCJ, got 82 reps :)

Lunch: Protein shake

Having stomach problems today, not sure why.

Dinner: couple bites of lemon pepper chicken

Added by Carrie Smith on April 21, 2012 at 11:21pm — No Comments

4-21

Day #20 of detox:

 

Breakfast:

3 turk saus

 

Lunch:

1/2 can of chicken w/ avacado and mustard and a little parm. cheese

 

4 baby carrot with a little almond butter

 

Dinner:

"Taco Salad"  lettuc, cheese, avacado, tom., ground beef with no seasoning homeade salsa w/ no added sugar

 

1/2 granny apple with about 1o almonds

 

Had our competition this morning. Have to say I am a little…

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Added by Pam Benedick on April 21, 2012 at 10:55pm — 3 Comments

TRAINING/NUTRITION BLOG: 04/21/12

TRAINING:

TAEKWON-DO: 15 HYUNGS

 

20 MINUTES ALTERNATING..

H2H SWINGS WITH 40KG

HINDU PUSHUPS

 

DRAGON FLAGS (Bunch of singles with one minute rest)

 

NUTRITION:

Now, this will be a random nutrition day!

 

630am-

200 mg caffeine

1300mg korean ginseng

1000mg vitamin C

 

730am-

bunch of beef jerky and raw almonds

3600mg fish oil

 

145pm-

1…

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Added by Jim B on April 21, 2012 at 10:53pm — 1 Comment

April 20, 2012

Day 19 of Detox

Breakfast: 1 egg, 2 pieces of bacon

2 Hydroxycut

WORKOUT:

Tabata sets of:

sit-ups/push-ups

ball slams

squats/lunges w/26lb kettlebell

burpees

Lunch:salad

Snack: cheese stick

Dinner: Cube steak, G.S. apple

Added by Carrie Smith on April 20, 2012 at 10:58pm — No Comments

TRAINING/NUTRITION BLOG: 4/20/12

TRAINING:

1030AM-

100 BURPEES

 

6PM-

TAEKWON-DO: 20 HYUNGS, BASICS, BREAKING.

 

NUTRITION:

730am-

300mg caffeine

1300mg Korean Ginseng

1000mg vitamin C

 

11am-(postworkout)

2 scoops Cytogainer

 

3pm-

5 eggs cooked in coconut oil

4 strips of bacon

3600mg fish oil

2000iu vitamin D

 

5pm-preworkout

2 Hydroxycut Hardcore…

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Added by Jim B on April 20, 2012 at 10:25pm — No Comments

4-20

Day #19 of Detox:

 

Breakfast:

3 turk saus

 

WORKOUT:

Tabata sets of:

sit-ups/push-ups

ball slams/jump-rope

squats/lunges w/26lb kettlebell

burpees

 

Lunch:

Zucchini and onions cooked in butter with mozz and spinach sausage

 

Dinner:

Chicken with a slice of swiss cheese, some carrots , 4 slices of granny smith apple and small handful of almonds

Added by Pam Benedick on April 20, 2012 at 9:43pm — No Comments

Food/Training Log: April 20, 2012

10:10AM

- 1 small green zucchini sliced and cooked in butter with salt, pepper & garlic powder

- 2 eggs fried in butter with a little salt & pepper

- 3 strips of bacon

2:55PM

- 1 banana

3:25PM

- 42g chocolate whey in 10oz unsweetened vanilla…

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Added by Rachelle Lowder on April 20, 2012 at 8:30pm — No Comments

April 19th, 2012

Had to work late again, so missed martial arts. Still got a kettlebell workout in during the evening.

Kettlebells:

5x10 double kettlebell half snatch @ 12kg

5x8 double kettlebell half snatch @ 12kg

5x6 double kettlebell half snatch @ 12kg

One minute rest between sets

Added by Brent Brown on April 19, 2012 at 11:42pm — No Comments

TRAINING/NUTRITION BLOG: 4/19/12

TRAINING:

930AM-

20 MINUTES CONTINUOUS...

10 HINDU PUSHUPS AT THE TOP OF ONE MINUTE...

10 2-ARM SWINGS AT THE TOP OF THE NEXT (48KG)

 

This workout sounds really easy. It is not quite as easy. It actually seemed like the lactate levels keep rising for several hours afterwards. My entire body was pumped all day, and my forearms and shoulders are smoked. 2-arm swings and Hindu pushups are such a perfect combo.

 

5PM-

TAEKWON-DO: 15…

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Added by Jim B on April 19, 2012 at 10:30pm — No Comments

4-19

Day #18 of detox:

Breakfast:

2 slices of bacon

 

Lunch:

1/2 can of chicken mixed with 1/4 avacado over cucumbers,brocc, carrots, sunflower seeds 1 slice of swiss cheese

 

10 almonds

 

WORKOUT:

Wouldn't really call tonight a workout.....practiced long cycle but didn't do that much to save my hands and wrist for Saturday. So I guess we can say today was a rest day!

 

Dinner:

Made in the…

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Added by Pam Benedick on April 19, 2012 at 9:21pm — 4 Comments

April 19, 2012

Breakfast: leftover veggie quiche

Snack @ 10:30: Protein bar

Lunch @ 2:30 : about a 1/2 cup of prepared tunafish, one mozz. cheese stick

Pre-work out: 2 Hydroxycut

Dinner: Protein shake

Work out: 3 2 min. sets of LCJ.  Got my numbers up to 30 reps each hand.  I was pleased with that, hoping to increase it to 35 per hand for Saturday! :)

Added by Carrie Smith on April 19, 2012 at 9:19pm — No Comments

Food/Training Log: April 19, 2012

**Was hit fast with a cold Monday night, so my nutrition was a little slim and a little frumpy the last two days. Also, no workout Tuesday.



8:30AM

- 1 egg + whites cooked in butter with salt & pepper

- 3 pork sausages…

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Added by Rachelle Lowder on April 19, 2012 at 9:06pm — 2 Comments

4 days to go

i know i haven't posted much lately but i have been doing well on both the detox and work outs.  still eating clean primarily chicken, spinach, salad and fish.  i did have 4 tortilla chips the other day.  i am shooting for a couple more pounds before the 21 days is up.  i'm excited for saturdays event

Added by sofia mckibben on April 19, 2012 at 6:39pm — No Comments

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