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July 2011 Blog Posts (100)

July 26th, 2011

 

Workout:

Four ladders of two-handed swings & presses. Swings @ 20kg. Presses mix of 16kg & 20kg.

 

Nutrition:

 

Water: 0.5 gallons

 

8:00a - Noon:

Baked chicken breast

Mixed fresh berries

Larabar

Black…

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Added by Brent Brown on July 26, 2011 at 11:00pm — No Comments

Workout and Food Log

Workout:

1 minute each hand with 1 minute rest with 26 lb. kb. of:

Snatches

Push press

Long cycle push press

 

I ran through this twice and was then having trouble with the snatches and my hand so I did a round of:

 

1 minute each hand with 1 minute of rest with 26 lb. kb. of:

Strict press

Push press

Long cycle push press

 

I also did 4 dead lifts at 225 lbs. and 5 dead lifts at 200 lbs.  I will…

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Added by Rachel Benedick on July 26, 2011 at 10:25pm — 2 Comments

July 26th Food and Workout Log

Food-

Breakfast:

3 turkey sausages

skinny sugar free milky way from Jolts and Juice

 

Lunch:

Grilled chicken salad with cheese, tomaotes, and honey mustard dressing which I dipped with a fork

 

Snack:

10 almonds

 

Dinner:

Salad with ground beef, small amount of cheese, lettuce fresh from my parents garden, salsa

 

Workout:

8 rounds of 6 reps each double squats with 35s

8 rounds of…

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Added by Pam Benedick on July 26, 2011 at 10:03pm — No Comments

Food/Training Log: July 26, 2011

FOOD LOG:

 

8:00AM

-Cup of coffee with creamer

9:00AM

-Another 1/2 cup of coffee with creamer…

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Added by Rachelle Lowder on July 26, 2011 at 9:28pm — 3 Comments

7-25 Workout and Food Log

Workout-

Ran/walked with my kids this morning with the jogging stroller. Not as easy as I thought it was going to be. Then the girls wanted to get out and run too half way thru....not as productive of a run as I wanted..oh well we had fun     2 miles

3 1/2 min of LC CLJ  R-43

3 1/2 min of LC CLJ L-44

7 min total non-stop

2 min of LC CLJ R-24

2 min of LC CLJ L-24

20 snatches per hand

Some walking lunges

 

Food-

3…

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Added by Pam Benedick on July 25, 2011 at 10:51pm — No Comments

TRAINING/ NUTRITION BLOG: 7/25/11













Tried a few deadlifts today, fairly light and in small sets. It has been about 6 weeks since I pulled a muscle doing them. First set went OK, but a few reps into the second, I felt a nice little…

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Added by Jim B on July 25, 2011 at 10:30pm — 1 Comment

Food/Training Log: July 25, 2011

FOOD LOG:

 

8:00AM

-Cup of coffee with creamer

9:40AM

-2 slices of regular cut bacon

-Scoop of Vanilla protein with 1T Psyllium fiber

-Supplements: Multivitamin, DHEA, two…

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Added by Rachelle Lowder on July 25, 2011 at 9:42pm — No Comments

July 25th, 2011

Notes:

Cheat meal today. Celebrating son's karate promotion. 

 

Workout:

Five sets of five reps of backwards lunges

Five sets of five reps of halos

 



Nutrition:

 

Water: 0.5 gallons

 …

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Added by Brent Brown on July 25, 2011 at 9:30pm — No Comments

Workout and Food Log

I'm back to posting after having family in town all weekend.

 

Workout:

 

3 sets of 5 each side of 44 lb. kb. thrusters

 

8 rounds of 6 double front squats with the 44 lb. kb's

8 rounds of double presses with the 26 lb. kb's and 5 pull ups (level 15, 126 lbs. 1st round, level 14 2nd and 3rd round, level 12 last 3 rounds)

A few K2E to round out the evening :0)

 

Food Log:

2 eggs, 21 turkey…

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Added by Rachel Benedick on July 25, 2011 at 8:55pm — 4 Comments

July 24, 2011

Notes:

Sick yesterday. Just ate a little fish, almonds and some fruit 

 



Workout:

Five minutes half-getups @ 16kg

Seven ladders: Swings & presses. (mix of 16kg & 20kg) 

 

Nutrition:

 

Water: 0.5…

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Added by Brent Brown on July 24, 2011 at 9:00pm — No Comments

Food/Training Log: July 24, 2011

FOOD LOG:

 

8:45AM

-Cup of coffee with creamer

9:22AM

-Same as above...

12:00PM

-Scoop of Vanilla…

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Added by Rachelle Lowder on July 24, 2011 at 8:41pm — 2 Comments

7-23 Food and Workout Log

Workout-

8 rounds of 6 reps of double squats with 35s

8 rounds of 6 reps of double presses with 26s followed by assisted pull-ups     These were really tough for me today. Much harder than Thurs.....not sure why....

6 min of LCCJ

3 min R with 38 total

3 min L with 39 total

That's averaging right around 13 a min which is pretty good for me!

 

Food-

Breakfast:

5 almonds

 

Lunch:

Chicken taco fresco style…

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Added by Pam Benedick on July 23, 2011 at 11:42pm — 2 Comments

TRAINING/NUTRITION BLOG: 7/23/11















500 BODYWEIGHT SQUATS!

Did this in one continuous set that took right at 17:00. I really feel this number and duration is about all a martial artist needs for muscle endurance work. Maybe…

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Added by Jim B on July 23, 2011 at 10:30pm — No Comments

Food/Training Log: July 23, 2011

FOOD LOG:

 

8:30AM

-Cup of coffee with creamer

9:20AM

-Omlette: 1 whole egg with 2 whites, diced ham & white mushrooms cooked in coconut oil.Topped with shredded cheddar…

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Added by Rachelle Lowder on July 23, 2011 at 9:30pm — 2 Comments

July 22nd, 2011

Workout:

rest day

 

 

Nutrition:

 

Water: 0.75 gallon

 

8:00a - Noon:

Probiotic, Two lipo6

Two eggs, peppers, coconut oil

One chicken & apple sausage

Homemade Larabar

Black coffee

1000mg fish oil, 500mg calcium,…

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Added by Brent Brown on July 22, 2011 at 11:49pm — No Comments

Trainng/Nutrition Blog: 7/22/11





Taekwon-Do: 20 hyungs, basics, sparring, breaking.



Nutrition Blog:



730am-

1 Lipo6 Hardcore capsule

648mg Korean ginseng

648mg Siberian ginseng



9am-

30gr whey protein, handful of raw almonds



2pm-

8oz grassfed steak

whole tomato

handful of raw almonds

1 large orange

multivitamin

600mg fish oil



5pm-preworkout

1 Lipo6 Hardcore

648mg Korean gineng

648mg Siberian…

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Added by Jim B on July 22, 2011 at 11:30pm — No Comments

Food/Training Log: July 22, 2011

 

FOOD LOG:

 

8:30AM

-Cup of coffee with creamer

10:50AM

-Scoop and 1/2 of Vanilla protein with 1T Psyllium fiber…

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Added by Rachelle Lowder on July 22, 2011 at 10:05pm — No Comments

TRAINING/NUTRITION BLOG: 7/21/11



100 PULLUPS

100 RING DIPS

(Did 5-6 reps of each at the top of each minute. Took about 18 minutes.)



Nutrition Log...

7am-

1 Lipo6 Hardcore

648mg Korean ginseng

648mg Siberian ginseng



8am-

50gr whey protein

multivitamin

600mg fish oil



2pm

1 large chicken breast

1 large tomato

about 3 paleo energy bars

big handful of raw… Continue

Added by Jim B on July 21, 2011 at 11:00pm — No Comments

July 21st, 2011

Workout:

  • Five minutes half-getups @ 16kg
  • Three ladders of two-handed swings (7 @ 20kg) and presses (1-3 @ 16kg)

Nutrition:

 

Water: 0.5 gallon

 

8:00a - Noon:

Probiotic, Two lipo6

Two eggs, peppers, coconut oil

One chicken & apple sausage

2 Larabars

Black coffee

2oz. peperoni

1000mg fish oil, 500mg calcium, 250mg…

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Added by Brent Brown on July 21, 2011 at 10:29pm — 6 Comments

7/21 Food and Workout

Breakfast:

3 turkey sausages

1 banana

 

cup of coffee with 1 tsp creamer

1 plumcot

3 cherries

 

Lunch:

Can of chicken with a little mayo, cucumber and 1 tbs of moz. cheese

 

Dinner:

Hamburger with slice of cheese

potatoe

Diet Dr.Pepper

 

Workout:

8 rounds of 6 reps of double kettlbell squats with 35's

8 rounds of 6 reps of double presses with 26's followed by assisted…

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Added by Pam Benedick on July 21, 2011 at 10:29pm — No Comments

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