Boise Kettlebell Lifting

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July 2011 Blog Posts (100)

Workout and Food Log

Workout:

 

205 lb. dead lift x 5

185 lb. dead lift x 5

 

3 TGU with 44 lb. kb

 

5 sets of 5 thrusters with each arm 44 lb. kb

 

A few pull ups :)

 

This was a fairly light day for me just trying to work on my ability to press the 44 lb. kb.

 

Food Log;

 

Breakfast:

Coffee with 2 tbsp. creamer, 2 turkey bacon, 1 egg

 

Lunch:

A few baby carrots, a string cheese,…

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Added by Rachel Benedick on July 16, 2011 at 7:23pm — No Comments

July 15th, 2011

Notes:

  • Feeling a ton better after taking yesterday off from exercise.
  • Happy I listened to my body, even though I feel like a slacker... :)

 

Workout:

  • Rest day

 

Nutrition:

 

Water: One…

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Added by Brent Brown on July 15, 2011 at 10:47pm — 1 Comment

TRAINING/NUTRITION BLOG: 7/15/11

TAEKWON-DO: 17 HYUNGS (15 in set, plus 2 for video taping).

1 minute rest between each, with absolutely as much power as possibe. Almost threw up.



150 pushups towards challenge

50 situps



500 squats and 100 pullups left.



Nutrition Blog...

7am-

1 Lipo6…

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Added by Jim B on July 15, 2011 at 10:00pm — 1 Comment

Food/Training Log: July 15, 2011

FOOD LOG:

 

9:15PM

-Cup of coffee with creamer 

10:30AM

-2 scrambled eggs in butter

-4 strips of…

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Added by Rachelle Lowder on July 15, 2011 at 9:00pm — No Comments

Workout and Food Log

Workout:

 

Warm up of a few pull-ups and a few 44 lb. push presses, still working towards the strict press

 

5 minutes maximum reps of...

 

Snatches (5 full minutes, 1 minute each hand for 4 minutes and then 30 seconds each hand for the last minute with 26 lb. kb)

Swings (62 lb. kb 15 reps on the minute)

Squats (40 seconds on, 20 seconds off on the minute)

Double clean and press with (26 lb.  kbs)

Burpee pull-ups (5 on the…

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Added by Rachel Benedick on July 15, 2011 at 7:00pm — 4 Comments

TRAINING/NUTRITION BLOG: 7/14/11

Workout:

20-minutes in the parking lot of my gym...



10 Hindu pushups at the top of one minute

15 2-arm swings with 40kg kettlebell at the top of the next.



100 pushups and 150 swings down.



150 pushups remain for challenge

500 squats

100 pullups

50 situps

 

7am-1 Lipo6 Hardcore capsule

648mg Korean ginseng

648mg Siberian…

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Added by Jim B on July 15, 2011 at 7:00am — No Comments

Workout and Food Log

Workout:

 

5 dead lift of 200 lbs.

5 dead lift of 175 lbs.

 

1 round of long cycle press (clean and press) with 35 lbs. 1 min. each arm

1 round of long cycle press with 26 lbs. 1 min each arm

 

10 rounds of... (2o minutes total)

 

10 ring push-ups on the minute

15 62 lb. kb 2 arm swings on the minute

 

 

Good workout today, finally feeling like I am getting my energy back after Tuesday ;).  I…

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Added by Rachel Benedick on July 14, 2011 at 8:34pm — No Comments

July 14th, 2011

 

Workout:

Took a rest day today. Feeling a bit run down and tweaked in the left shoulder. 

 



Nutrition:

Water: One gallon

 …

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Added by Brent Brown on July 14, 2011 at 8:30pm — No Comments

Food/Training Log: July 13/14, 2011

July 13th...

 

FOOD LOG:

 

7:30AM

-Coffee with creamer

8:30AM

-1egg with 2 whites(nuked with a little…

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Added by Rachelle Lowder on July 14, 2011 at 7:30pm — No Comments

TRAINING/NUTRITION BLOG: 7/13/11

TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING, BREAKING.



Includes 50 pushups and 50 situps towards weekly quota.

500 squats left

250 pushups left

50 situps

100 pullups left (I guess I could have counted by 80 burpee pullups from the other day, but I won't).



Nutrition Log:

6am-1 Lipo6 Hardcore

648mg Korean Ginseng

648mg Siberian Ginseng



7am-

50gr whey…

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Added by Jim B on July 14, 2011 at 8:00am — No Comments

July 13th, 2011

Notes:

  • Added coconut oil caps to see if it helps with sugar cravings.
    • I will happily settle for a placebo effect. :)

 

Workout:

  • Two sets of five reps of half-getups (knee) @ 16kg
  • Three sets of seven reps of alternating halos & goblet squats @ 16kg
  • Three sets of 10 reps of…
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Added by Brent Brown on July 13, 2011 at 9:30pm — No Comments

Workout and Food Log

Workout:

 

5 rounds of:

 

50 squats

15 K2E

1 minute of snatches each hand with 26 lb. kb (4th and 5th round were 45 sec. per hand)

 

I was still feeling quite tired from last nights torture :).  Hopefully I will be ready to give it my all again tomorrow!!

 

Food:

 

Breakfast:

1 egg, 2 turkey bacon slices, 2 cups coffee, 2 tbsp. creamer

 

Lunch:

1 egg, 2 turkey bacon slices, salad…

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Added by Rachel Benedick on July 13, 2011 at 9:01pm — No Comments

TRAINING/NUTRITION BLOG: 7/12/11



DOUBLE KETTLEBELL FRONT SQUATS

4 X 5 W/DOUBLE 40KG



KETTLEBELL PRESSES

3 X 5 W/40KG



Nutrition Log...

7am-

1 Lipo6 Hardcore capsule

648mg Korean ginseng

648mg Siberian ginseng



8am-

50gr whey protein with 1/2 tsp cinnamon

600mg fish oil



2pm-

1 grilled chicken breast

1/2 red pepper

1 paleo energy bar

300mg fish oil

2,000 vitamin… Continue

Added by Jim B on July 12, 2011 at 11:00pm — 1 Comment

Workout and Food Log

Workout:

 

190 lb. dead lift x 3

175 lb. dead lift x 3

 

3 tgu, 26 lb., 35 lb., 44 lb.

 

2 rounds of:

2 min. max reps 2 min. rest

 

Ring rows/2nd round assisted pull-ups level 10

Squats

Renegade rows with 35 lb. kb

2 handed swings with 53 lb. kb

Reverse lunges

H2H swings with 35 lb. kb round 1, 26 lb. kb round 2

 

This workout kicked my patoot.  I was exhausted about half…

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Added by Rachel Benedick on July 12, 2011 at 9:30pm — 1 Comment

Food/Training Log: July 12, 2011



FOOD LOG

 

8:30AM…

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Added by Rachelle Lowder on July 12, 2011 at 9:00pm — 2 Comments

July 12th, 2011

Notes:

  • Finished reading Why We Get Fat.  Thought it was excellent!
  • Going to consume most of my carbs (and all fruit) in the two hour window after my workout
    • Going to label all food eaten during that window
    • Rest of the day will focus on protein & fat
    • If I want more fruit, guess I'll have to…
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Added by Brent Brown on July 12, 2011 at 8:00pm — 2 Comments

TRAINING BLOG: 7/11/11



7/11

4 ROUNDS OF...

20 BURPEE-PULLUPS

440YD RUN



Nutrition Blog...

6am-

1 Lipo6 Hardcore

648mg Korean ginseng

648mg Siberian ginseng



630am-

50gr whey protein with 1/2 tsp of cinnamon

600mg fish oil

multivitamin



2pm-

3 eggs

2 paleo energy bars

1 banana

handful of raw almonds

300mg fish oil

2,000 vitamin… Continue

Added by Jim B on July 11, 2011 at 11:08pm — No Comments

Food/Training Log: July 11, 2011 (Progress Photos)

FOOD LOG:

 

9AM

-Cup of coffee with creamer

-Supplements: DHEA, American…

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Added by Rachelle Lowder on July 11, 2011 at 10:00pm — 8 Comments

July 11th, 2011

Workout:

  • Two sets of three reps of half-getups (knee) @ 16kg
    • Still much weaker on the left side
  • Three ladders of presses and seven swings @ 16kg

 

Nutrition:

 

Water: 0.75 gallons

 

8:00a  - Noon:

Two eggs, onions,…

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Added by Brent Brown on July 11, 2011 at 9:04pm — No Comments

Workout and Food log

Workout:

 

8 rounds of:

 

5 double kettlebell thrusters (35 lbs. each hand)

5 pull-ups (assisted level 12, 101 lbs.)

2 minutes of rest between each round

 

Tough workout for such few reps!!

 

Food Log:

Breakfast:

1 egg, 2 slices turkey bacon, 4 tbsp. creamer and 4 cups coffee

 

Snack:

Sliced turkey (3 thin slices?), 1 of the kids crackers

 

Lunch:

3/4 cup Fage greek…

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Added by Rachel Benedick on July 11, 2011 at 4:56pm — 2 Comments

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