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Breakfast:
3 pieces of bacon
cottage cheese with blueberries
2 tbs creamer with my java
small handful of almonds
Lunch:
Amylu chicken burger
1/2 bag of veggies(broc and caulif)
1/2 avocado
1 string cheese
1/2 Fuji apple
Other half of Fuji apple an hour before my workout
WORKOUT:
5 double front squats with the 44s
rest 3 min
5 double front squats with…
ContinueAdded by Pam Benedick on June 26, 2013 at 11:23pm — No Comments
Never underestimate how much of an impact mace training will make on your day. These put a serious hurt on you for hours!
TRAINING:
1030AM
ABOUT 30 MINUTES OF 30# MACE DRILLS AND 24KG KETTLEBELL SNATCHES.
5PM-
16 TAEKWON-DO HYUNGS
NUTRITION:
730am-
1 tbsp coconut oil
small bowl filled with jerky and raw almonds…
Added by Jim B on June 26, 2013 at 9:30pm — No Comments
Breakfast:
Cottage cheese with blueberries
3 turk saus
coffee with 2tbs creamer
small handful of almonds
Lunch:
1 amylu chicken burger
1/2 bag of frozen veggies(brocc and cauliflower)
1/2 avocado
1 string cheese
Workout:
(at home)
100 burpees
200 catch and release swings with the 26
Dinner:
1/2 bag of frozen veggies(stir fry…
ContinueAdded by Pam Benedick on June 25, 2013 at 10:39pm — 3 Comments
TRAINING:
6/23
30 minutes of easy running though the hills.
6/24
16 Taekwon-Do hyungs, basic technique
6/25
1015am-
5 rounds...
15 double kettlebell swings
12 double kettlebell front squats
9 double kettlebell presses
6 pullups
(all with 28kg)
5pm-
16 Taekwon-Do hyungs
NUTRITION:
6/23-6/24
Very strict, ketogenic. No carbs except a few…
ContinueAdded by Jim B on June 25, 2013 at 10:23pm — No Comments
3 pieces of bacon
1/2 banana
coffee with creamer
cottage cheese
blueberries
coffee with creamer
Chicken
stir-fry veggies
white rice
Today was an off day for me with eating. I know I didn't eat enough. Had a really bad headache and didn't feel like eating most of the afternoon.
WORKOUT:
160lb sumo deadlifts 5reps
3 min rest
145lb sumo deadlift 5 reps
1 min…
ContinueAdded by Pam Benedick on June 24, 2013 at 9:36pm — No Comments
TRAINING:
10AM-
20 MINUTES ALTERNATING 24KG KETTLEBELL SNATCHES AND 30# MACE DRILLS @ ABOUT 50/50 WORK:REST INTERVAL.
6PM-
32 TAEKWON-DO HYUNGS
NUTRITION:
830am-
300mg caffeine
1050am-
25gr Carnivore protein with 1 tsp brown sugar, 1 tsp cinnamon, 1 tbsp chia seed
fish oil
cod liver oil
1pm-
1 tbsp coconut oil
about 8oz of roast turkey breast and a whole…
ContinueAdded by Jim B on June 22, 2013 at 7:39am — No Comments
Breakfast:
3 slices of bacon
WORKOUT:
Tabatas:
Swings with 53/ball slams
Swing,catch and squat with 35/mt.climbers
H2H swings with 44/goblet squat with 44
Swings with 53/burpees
Lunch:
Sausage with broccoli and cauliflower
cottage cheese with blueberries
small handful of almonds
small piece of jerky
Dinner:
chicken mixed with a little mayo, cucumbers and…
ContinueAdded by Pam Benedick on June 21, 2013 at 10:48pm — No Comments
TRAINING:
9AM-
300 SQUATS, 100 PULLUPS, 100 RING PUSHUPS
(BROKEN UP IN A CIRCUIT FOR ABOUT 25 MINUTES OF WORK)
5PM-
16 TAEKWON-DO HYUNGS
630PM-
DEADLIFTS: SINGLES AND DOUBLES UP TO 495#
NUTRITION LOG:
730am-
300mg caffeine
10am-
25gr Carnivore protein with 1 tsp brown sugar, 1 tsp raw cinnamon, 1 tbsp chia seed
130pm-
1 tbsp coconut oil
about 8oz of…
ContinueAdded by Jim B on June 21, 2013 at 8:53am — No Comments
TRAINING:
10AM-
20 MINUTES ALTERNATING 24KG KETTLEBELL SNATCHES AND HINDU PUSHUPS
10 MINUTES OF 30# MACE 10-2s @ 1:1 WORK/REST
5PM-
16 TAEKWON-DO HYUNGS
NUTRITION:
8am-
3 scoops Muscletech Neurocore
1045am-
50gr Carnivore protein w/ 1 tbps brown sugar, 1 tsp cinnamon, 1 tbsp chia seed
fish oil
cod liver oil
2pm-
1 tbsp coconut oil
1 leftover baked chicken…
ContinueAdded by Jim B on June 20, 2013 at 8:06am — No Comments
Warm up:
3RDS
10x fat bar OHS @ 65#
10 x push up
3x chin up
Work out:
5RDS
15x DL@ 210#
15 x elevated push up @37"
then ab wheel roll outs and PVC Rolling
Added by Hugh Rae on June 19, 2013 at 5:24pm — No Comments
6/14
20 minutes alternating 24kg kettlebell bent over rows and ring pushups. As many as I could of each.
6/15
REST DAY
6/16
REST DAY
6/17
10AM-
20 MINUTES ALTERNATING 24KG H2H KETTLEBELL SWINGS AND HINDU PUSHUPS
5PM-
16 TAEKWON-DO HYUNGS (easing back in at about 50%)
6/18
10AM-
300 SQUATS
100 PULLUPS
100 DIPS
10 MINUTES OF STRIKING…
ContinueAdded by Jim B on June 18, 2013 at 10:46pm — No Comments
Warm up:
5RDS
5x (ea) TGU @ 10#
5 x burpee
10x (ea) 20" step up @ 35#
Work out:
Sprint 100m + 20x MB Slam @ 25#
" " + 15 x " "
" " + 10 x " "
" " + 5 x " "
As little rest as possible between sets
Added by Hugh Rae on June 18, 2013 at 5:41pm — No Comments
5am Work out:
Warm-up:
5RDS
10x WB@25#
20x sit up
5x shoulder stretch
Work out:
11 RDS
5x MB Slam @ 25#
10 x push up
15x KB swing @ 60#
6PM-7PM:
BJJ
Added by Hugh Rae on June 17, 2013 at 9:10pm — No Comments
TRAINING:
06/12
I found that there are certain mace exercises I can do as long as I'm really strict about not throwing the hips into the movement. This is hard because all power pretty much comes from the hips.
Today: 100 10-2s with the 30# mace, then had to dig up something that wouldn't involve the lower body. Pretty much all kettlebell drills are out, so I grabbed some 30# dumbells and did some standing curl and presses with them. I had to keep from laughing. In…
ContinueAdded by Jim B on June 14, 2013 at 9:15am — No Comments
Warm up:
Stretching, PVC rolling, and rope skips
Work out:
30/20/10/5/4/3/2/1
25# MB Slam
20" step up @ 2x35# plates (ea leg)
THEN:
45# Weighted plank
Front : 3x 1min with 30 sec rest in between
L side 1 min
1 min break
R side 1 min
Added by Hugh Rae on June 13, 2013 at 7:55pm — No Comments
Warm up:
5RDS
10x squat jump
10x push up
5x pole press @ 35# (ea)
5 x PVC halo
Work out:
3 RDS (rest as needed)
8 x front squat @170#
20m sled drag @ 100#
Added two more 20m sled drags @ 170# as a finisher
Added by Hugh Rae on June 12, 2013 at 6:58pm — No Comments
OUT SINCE FRIDAY DUE TO INJURY.
Hit about 20 minutes of pullups and ring pusups today, and I'm not quite ready to jump back in. A few more days off.
I have to be really strict with nutrition so I don't get flabby in the downtime.
Added by Jim B on June 11, 2013 at 9:07pm — No Comments
Warm up:
5RDS
10x DL @ 135#
10 x KB swing @60#
Work out:
PROGRESSION/DIGRESSION
Bench press @135#/ Burpees
10x10/1x9/2x8/3x7/4x6/5x5/6x4/7x3/8x2/9x1/10x10
Arm still jacked. Can't do cleans. Had to keep wrists locked straight during bench press or I wouldn't be able to do them.
Added by Hugh Rae on June 11, 2013 at 8:10pm — No Comments
Back from a one week stand down. It drove me nuts but I had to do it. My joints were starting to hurt and no recovering I'm still nursing a screwed up left arm. I think being put in too many arm bars has done some tendon damage. Anyways, enough crying!
Tonight:
BJJ : 2.5 hrs of technique and rolling rounds of 6 min.
We will see how the arm feels tomorrow.....
Added by Hugh Rae on June 10, 2013 at 10:12pm — No Comments
TRAINING:
9AM
5 DOUBLE KETTLEBELL CLEAN, SQUAT, PRESS LADDERS, 1-3 REPS. DOUBLE 32KG FOR ALL.
5PM-
16 TAEKWON-DO HYUNGS.
NUTRITION:
8am-
300mg caffeine
10am-
50gr Carnivore protein
raw almonds
fish oil
cod liver oil
130pm-
1 tbsp coconut oil
couple grilled Italian sausages
about 1oz of Havarti cheese
raw almonds
fish oil
cod…
ContinueAdded by Jim B on June 7, 2013 at 8:28am — No Comments
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