Boise Kettlebell Lifting

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September 2011 Blog Posts (110)

Workout and Food Log

Workout:

6 sets of 2 dead lifts at 200 lbs.

 

3 sets of 3 presses each side with the 44 lb.

2 sets of 5 presses each side with the 44 lb!! :)

 

200 swings, 10 on the minute for 20 minutes with the 70 lb.

 

Food Log:

Breakfast:

2 cups of coffee with creamer, 2 eggs, 2 turkey sausage

 

Snack:

A few almonds

 

Lunch:

Fage Total 0 greek yogurt with a nectarine, 2 eggs, 2 turkey…

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Added by Rachel Benedick on September 20, 2011 at 10:04pm — 1 Comment

TRAINING/NUTRITION LOG: 9/20/11



TRAINING:

11AM-

BARBELL DEADLIFTS (VERY LIGHT)

3 X 3 @ 365# (About 1.5X bodyweight)



These are the first deadlifts I have done in about four months. These are over 100# less than I was working with for these types of sets at that time. I am going to build back up very slowly on these.



KETTLEBELL PRESSES

5 X 3… Continue

Added by Jim B on September 20, 2011 at 10:00pm — 2 Comments

9-20

You know the old saying........IF YOU FAIL TO PLAN, YOU PLAN TO FAIL....well, that was me today.

Enough said!

Added by Pam Benedick on September 20, 2011 at 9:29pm — No Comments

Zzzzzzzz

Without a doubt my biggest failing at this whole thing has been sleep.  Followed closely, so I'm told, by Jack Daniels & Diet Coke (yes, Isderf, I'm looking at YOU ya lurker! :))

 

I get six to seven hours of sleep a night, which isn't enough for me to support the kettlebell workouts.  I think that is the biggest single contributor to me starting to feel worn down.  In my workouts I can tell the difference between six and seven hours the previous night.  That extra hour of…

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Added by Brent Brown on September 20, 2011 at 8:35pm — 4 Comments

Food/Training Log: September 20, 2011

FOOD LOG:

 

7:00AM

- Cup of coffee with creamer

8:00AM

- Cup of coffee with creamer

9:30AM

- Ham &…

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Added by Rachelle Lowder on September 20, 2011 at 8:00pm — 4 Comments

9-19

After a couple of days of not posting I am back....

 

Breakfast:

3 turk saus.

 

Workout:

Light day...all done with the 18

3 Rounds of:

1 min press per hand

1 min rest

1 min 1-arm swings per hand

1 min rest

1 min 1-arm swings per hand

Rest 1 min

Finished w/ 5X10 2 arm swings with the 62.

 

Lunch:

A very weird but yummy concoction of: broc., ground beef, cucumbers, cheese, a…

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Added by Pam Benedick on September 19, 2011 at 10:30pm — No Comments

TRAINING/NUTRITION BLOG: 9/15-9/19/11



TRAINING:

9/15

Rest Day



9/16

Dumbell Snatch

2 x 5 w/60lb dumbell

3 x 5 w/70lb dumbell



300 Hindu squats



Did this in the hotel gym in Reno. I do like the dumbell snatch. It is not the same exercise as the kettlebell snatch, but it is a great exercise. It really is equally valuable. I used to do these with up… Continue

Added by Jim B on September 19, 2011 at 10:00pm — 1 Comment

Food/Training Log: September 19, 2011

I took Saturday & Sunday off from training and strict nutrition. Yeah, I sorta took advantage of Jim being gone. But, after going pretty hard for the last several months, I figured it would be beneficial to take a small extended break. Ready to be back in the game...

 

FOOD LOG:

 

7:00AM-11:00AM (Bit of an odd…

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Added by Rachelle Lowder on September 19, 2011 at 10:00pm — No Comments

Celebration!

The term "cheat meal" has always bothered me.  This is a relatively minor point, and it is probably just me, but it is something that I want to change during this rest week. 



I don't like it because I don't feel like I am cheating during that meal.  I work my keester off for six days and eat 20+ clean meals.  That one meal is a reward for a job well done and I look forward to it.  So labeling it as a "cheat" just rubs me wrong.



I've heard the term "free meal" used as an… Continue

Added by Brent Brown on September 19, 2011 at 10:57am — 4 Comments

Three months!

So!  I am at my three month anniversary of kettlebelling!

 

I couldn't be happier!  Strength and fitness improvements are better than I expected.  Body composition changes are proceeding at a nice steady pace.  I'm averaging about a pound a week loss of scale weight (whatever that is good that measurement is for).  My Robb Wolf "Look-Feel-Perform" measurements are off the charts!

 

Three months is also when folks talk about taking a "week off" from exercise.  I've…

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Added by Brent Brown on September 18, 2011 at 5:36pm — 1 Comment

September 16th, 20111

 Workout:

  • One minute long-cycle press, each arm @ 16kg
  • One minute snatch, each arm @ 16kg
  • One minute long-cycle press, each arm @ 16kg
  • 45 Seconds long-cycle press, each arm @ 16kg
  • 45 Seconds snatch, each arm @ 16kg
  • 45 Seconds long-cycle press, each arm @…
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Added by Brent Brown on September 17, 2011 at 1:18am — No Comments

Food/Training Log: September 16, 2011

FOOD LOG:

 

7:15AM

- Cup of coffee with creamer

9:15AM

- Another cup of coffee with creamer

- 3 egg cheddar omlette, cooked in coconut oil, seasoned with ground pepper and topped with tomato slices…

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Added by Rachelle Lowder on September 16, 2011 at 8:59pm — No Comments

September 15th, 2011

 Workout:

  • Helping my wife set up a fund raising dinner for 250 people.  Mostly hauling tables & chairs up and down stairs.  :)


Nutrition:

 

Water: 0.5 gallons

 …

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Added by Brent Brown on September 15, 2011 at 11:02pm — 3 Comments

Food/Training Log: September 15, 2011

FOOD LOG:

 

7:10AM

- Cup of coffee with my all natural creamer  

9:30AM

- Chocolate Almond Butter Smoothie: 1C unsweetened almond milk, a 5.3oz cup of Oikos greek yogurt, big spoonful of almond butter, 1tsp psyllium fiber, 1tsp unsweetened cocoa…

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Added by Rachelle Lowder on September 15, 2011 at 9:50pm — No Comments

September 14th, 20111

 Workout:

  • Rest day


Nutrition:

 

Water: 0.5 gallons

 

8:00a - Noon:

Two eggs, onions, peppers, olive oil

Five sausage links

2000iu…

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Added by Brent Brown on September 15, 2011 at 12:35am — No Comments

TRAINING/NUTRITION BLOG: 9/14/11



TRAINING:

10am

KETTLEBELL WINDMILLS

5 X 3 W/32KG



KETTLEBELL BENT PRESSES

5 X 3 W/32KG



630pm

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



NUTRITION BLOG:

7am-

2 Lipo6

1300mg Korean ginseng



8am-

44gr whey protein

2000mg fish oil



9am-preworkout

2… Continue

Added by Jim B on September 14, 2011 at 11:30pm — 3 Comments

9-14-11

Breakfast:

3 Turk saus

So I tried something new today.....I went to Jolts and Juice before work to get my weekly splurge of a coffee and I had them put whole milk in it and made it sugar free. Whooza....it was super rich. Not sure that I will be doing that again.

 

Snack:

10 almonds

 

Lunch:

1 1/2 chicken saus.

Steamed mixed veggies

Lemon cucumber sliced

orange

 

Snack:

10…

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Added by Pam Benedick on September 14, 2011 at 11:04pm — 1 Comment

Workout and Food Log

Missed yesterday's log, but I did well with nutrition and with my hard day of our program.

 

Today's Workout:

1 minute push press pre hand with the 18 lb.

2 minutes 1-arm swing (1 minute per hand) with the 18 lb.

1 minute rest

2 minutes swing

1 minute rest

 

Did 4 rounds of this, gearig up for some hefty dead lifts tomorrow, eek!

 

Food Log:

Breakfast:

2 cups of coffee with creamer (cutting down on…

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Added by Rachel Benedick on September 14, 2011 at 10:12pm — No Comments

Food/Training Log: September 14, 2011

FOOD LOG:

 

7:00AM

- Cup of coffee with creamer

10:00AM

- Rest of enchilada casserole

1:00PM

- So, I was pretty bad this afternoon. While I was at Albertsons getting creamer…

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Added by Rachelle Lowder on September 14, 2011 at 8:49pm — 2 Comments

9-13-11

Breakfast:

3 Tukey Saus.

Coffe w/ creamer

 

Lunch:

1 1/2 chick. saus.

Steamed mixed veggies

Orange

 

Dinner:

4 small slices of bacon

2 eggs w/ shredded cheese

 

Workout:

90 sec press per hand w/ 35  L hand-14, R hand-17

1 min rest

1 min 1 arm swings w/44 (about 16-17 swings per hand)

1 min rest

1 min 1 arm swings w/44

1 min rest

1 min 1 arm swings…

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Added by Pam Benedick on September 13, 2011 at 10:40pm — 1 Comment

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