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August 2011 Blog Posts (127)

Workout and Food Log

Workout:

6 sets of 6 deadlifts at 200 lbs.

 

3 sets of 5 squats with double 44's

 

300 squats in 12 minutes, I had to stop 1/2 way to get a drink and I had my cheat meal before my workout tonight so I was fighting a pretty sick feeling. :)

 

Food Log:

Breakfast:

1 egg, 2 turkey sausage, 2 cups of coffee with creamer

 

Lunch:

2 eggs, salad, fage greek yogurt with some…

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Added by Rachel Benedick on August 27, 2011 at 8:12pm — 1 Comment

Food/Training Log: August 27, 2011

FOOD LOG:

 

7:00AM

- Cup of coffee with creamer

7:45AM

- 1 egg with 2 whites cooked in the microwave with a tsp of coconut oil

- Half an Oroweat double fiber english muffin with a little homemade apricot jam…

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Added by Rachelle Lowder on August 27, 2011 at 6:48pm — 3 Comments

Workout and Food Log

Workout:

6 ladders of push-ups and presses with the 35 lb.

5 sets of 5 squats with the double 44's

 

Food Log:

Breakfast:

1 egg, 2 turkey sausage, 2 cups of coffee

 

Lunch:

Fage greek yogurt (3/4 cup), some watermelon mixed in, handful of almonds

 

Snack:

Some more watermelon, 1/2 of a small cake mix cookie, another cup of coffee

 

Dinner:

2 chicken/feta/spinach sausages, a…

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Added by Rachel Benedick on August 26, 2011 at 11:30pm — 2 Comments

August 26th, 2011

Notes:

 

Not a great day nutritionally...

 

Workout:

 

Rest day

 

Nutrition:

 

Water: 0.5 gallons

 

8:00a - Noon:

Two eggs, onions, peppers, olive…

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Added by Brent Brown on August 26, 2011 at 9:36pm — No Comments

Aug 26th

Breakfast:

3 turkey saus.

2 eggs

cup of blueberries

 

Workout:

It was a weird workout day for me. I have had NO energy the past 3 days.....

1 round of 20 squats, 20 ring-rows, 20 sit-ups and 440yd run  didn't realize that this wasn't the workout we were supposed to do so decided to do...

300 squats non-stop in 8 min and 12 sec.  Next time I will need to use the plates as a guide to help me get a full stretch squat. Probably why I did it…

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Added by Pam Benedick on August 26, 2011 at 9:14pm — No Comments

Food/Training Log: August 26, 2011

FOOD LOG:

 

6:45AM

- Cup of coffee with creamer

9:00AM

- Oatmeal with protein powder, chopped apple, raisins, butter & cinnamon

11:00AM

- Greek yogurt with Mt. trail mix added…

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Added by Rachelle Lowder on August 26, 2011 at 8:43pm — 2 Comments

August 25th, 2011

Notes:

On paper, I thought this would be a pretty light workout... Yeah... Should have known better. :)

 

Workout:



  • Max sets in 20 minutes of three reps of thrusters (each side) and ten reps of two-handed swings
  • Got in seven sets
    • Four sets of both thrusters and swings @ 24kg
      • Didn't mean to, but…
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Added by Brent Brown on August 25, 2011 at 11:58pm — 3 Comments

TRAINING/NUTRITION BLOG: 8/25/11

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TRAINING:



10-minute 'manmaker' alternating 2-arm swings with 40kg and 150yd jog.



100 pullups

100 Hindu pushups



NUTRITION LOG:

7am-

2 Lipo6

1,000mg Bulgarian Tribulus



8am-

25gr Carnivore beef protein powder. Going to knock out the whey.

2,000mg fish oil

2 Panax Ginseng capsules

multivitamin



10am-

2 Lipo 6

1,000mg Bulgarian…

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Added by Jim B on August 25, 2011 at 10:30pm — No Comments

Aug 25th Food and Workout Log

Food-

Breakfast:

2 turkey bacons

2 eggs with a slice of swiss cheese

Coffee

Lunch:

Ground taco meat with tom. and slice of swiss cheese

Lemon cucumbers

Carrots

2 slices of apple

 

Snack:

Almonds

 

Workout:

3 sets of double kb squats with 44s-3 reps

2 sets of double kb squats with 34s-6 reps

3 Rounds of:

1 min set of presses with 35 L hand--8-9 reps

1 min set of…

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Added by Pam Benedick on August 25, 2011 at 10:08pm — 3 Comments

Food/Training Log: August 25, 2011

FOOD LOG:

 

7:00AM

- Cup of coffee with creamer

9:30AM

- Paleo Cereal

12:30PM

- Last of the chowder (about 7oz)

- 3 salted cucumber spears…

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Added by Rachelle Lowder on August 25, 2011 at 9:48pm — No Comments

Workout and Food Log

Workout:

15 burpees

15 swings with the 62 lb.

14 burpees

14 swings

....

1 burpee

1 swing

 

3 L-sit holds for 10 -15 seconds each

 

This workout kicked my patoot!  Loved it :).

 

Food Log:

Breakfast:

1 egg, 2 turkey sausage, 2 cups of coffee with creamer

 

Lunch:

2 eggs, fage greek yogurt with a peach, some almonds

 

Snack:

Some more almonds, 2…

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Added by Rachel Benedick on August 25, 2011 at 9:02pm — 1 Comment

TRAINING/NUTRITION BLOG: 8/24/11

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TRAINING:



Taekwon-Do: 20 hyungs. All at 100% power, with 1-2 minute rest in between. Usually hyungs are done one right after the other, to build strength-endurance, power-endurance and cardiovascular efficiency.



Today, I more did them as sprints. My goal was to be completly spent at the end of each one. Each one takes about 45 seconds to one minute to complete, so this primarily worked the…

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Added by Jim B on August 25, 2011 at 7:30am — 3 Comments

August 24th, 2011

Workout:



Rest day

 

Nutrition:

 

Water: 0.5 gallons

 

8:00a - Noon:

Two eggs, onions, peppers

1.5 chicken apple sausage

Black coffee

2000IU Vitamin D

1000mg fish oil, Opti-Men multivitamin…



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Added by Brent Brown on August 24, 2011 at 11:22pm — No Comments

Aug 24th Food

Rest Day!

 

Food-

Breakfast:

3 turkey saus

Coffee

 

Lunch:

My "salad"

Orange

 

Snack:

handful of almonds

 

Dinner:

Steak, green salad with some yummy toppings, corn on the cob, slice of watermelon, plum

10 choc drizzled almonds

Added by Pam Benedick on August 24, 2011 at 9:57pm — No Comments

Workout and Food Log

Workout:

6 sets of 2 deadlifts of 200 lbs.

 

3 sets of 5 squats with double 53's

1 set of 3 squats with double 53's

 

4 ladders of presses and pull-ups (1, 2, 3, 4, round one each round with 44 lb, the rest with the 35.)

 

I need to work on doing strict presses without utilizing the hip or legs at all.  I might try and back off on the 44 lb. because of some issues in my shoulder and work on building up the amount of reps I can do with…

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Added by Rachel Benedick on August 24, 2011 at 9:30pm — No Comments

Food/Training Log: August 24, 2011

FOOD LOG:

 

6:45AM

- Cup of coffee with creamer

9:00AM

- Bacon breakfast burrito from Sonic

- 4 tots

- Half of Gavin's Bacon Breakfast Toaster (Sooo, cheat Breakfast? Hey, it's my birthday..LoL!)…

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Added by Rachelle Lowder on August 24, 2011 at 9:25pm — 3 Comments

TRAINING/NUTRITION BLOG: 8/23/11

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TRAINING LOG:

3 ROUNDS OF...

100 SQUATS

400YD RUN

25 PULLUPS



(175 LEFT THIS WEEK)



NUTRITION LOG:

7am-

3 Lipo6

2 Panax Ginseng capsules



8am-

50gr whey protein

2,000mg fish oil

multivitamin

1,000mg Bulgarian Tribulus



130pm-

About 8oz leftover grilled wild salmon

2oz sharp provalone cheese

handful of raw walnuts

handful of raw… Continue

Added by Jim B on August 23, 2011 at 10:30pm — 1 Comment

August 23rd, 2011

Workout:

  • Ten ladders of two-handed swings and strict presses
    • Swings ten reps @ 24kg, presses @ 20kg
    • Took an extra minute in the seventh ladder because my left knee was feeling tweaked.  But after a couple practice swings, it didn't hurt when exercising, just a little when standing still.  So I decided to continue.
    • Took an extra minute in the eight ladder for no real good reason.  Think the…
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Added by Brent Brown on August 23, 2011 at 10:27pm — 2 Comments

Aug 23 Food and Workout

Workout-

1 set of double kb squats with 44s--5 reps

1 set of double kb squats with 44s --3 reps

1 set of double kb squats with 44s --4 reps

1 set of double kb squats with 44s--4 reps

1 set of double kb squats with 44s--3 reps

 

3 Rounds of:

1 min set of presses with 35 L hand--10 reps

1 min set of presses with 35 R hand--10 reps

Rest 1 min

1 min set of one arm swings with 35 L hand--33 reps

1 min set of one…

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Added by Pam Benedick on August 23, 2011 at 9:37pm — 1 Comment

Food/Training Log: August 23, 2011

FOOD LOG:

 

7:30AM

- About 1/2 a cup of coffee with little creamer 

8:45AM

- 2 slices of thick cut bacon

- 1 egg with 2 large whites cooked in leftover bacon fat…

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Added by Rachelle Lowder on August 23, 2011 at 8:55pm — No Comments

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