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November 2011 Blog Posts (88)

TRAINING/NUTRITION BLOG: 11/08/11







TRAINING:

TAEKWON-DO: 20 HYUNGS

100 BURPEES

NUTRITION:

7am-

2 Lipo6

8am-

40gr whey protein with 1 tsp cinnamon

2000mg fish oil

2000iu vitamin D

multivitamin

10am-preworkout

2 Lipo6

12pm-postworkout

16oz of coconut water

2 handfuls of raw…

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Added by Jim B on November 8, 2011 at 10:30pm — No Comments

11-8-11

Breakfast:

3 Turk saus     13g protein

2 eggs             12g protein

1 slice of swiss cheese

coffee with a little 1%milk and sf syrup

1 Lipo6

2 Fish oil pills

 

12 almonds 3g

 

Lunch:

Beef Stew  (not sure as to how much protein was in this, my mom made it)

1/2c cottage cheese  14g

1 small tom

1 Lipo6

1 Fish Oil

 

12 almonds  3g

1 tbs peanut butter …

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Added by Pam Benedick on November 8, 2011 at 10:00pm — 1 Comment

November 8th, 2011

Workout:

  • 5x8 goblet squats @ 20kg
  • Eight ladders of
    • 1-3 strict presses @ 24kg
    • 1-3 ring rows
    • Two minute rest between sets
  • 1x1 push press @ 28kg (woot)

 

Previous Night's Sleep:

  • 9.5…
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Added by Brent Brown on November 8, 2011 at 10:00pm — No Comments

Workout and Food Log

Workout:

100 burpees without the push-ups this morning

 

Evening:

100 kettlebell push-ups (sets of 10)

100 t-bar pulls

5-1 minute sets of crush curls with the 26 lb.

50 diamond push-ups on my knees (maybe a few more?)

 

Food Log:

Breakfast:

2 cups of coffee with creamer, 3 turkey sausages

 

Lunch:

Apple with PB, some carrots

 

Dinner:

Celery with PB, a few carrots, 3 turkey…

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Added by Rachel Benedick on November 8, 2011 at 9:00pm — No Comments

Food/Training Log: November 8, 2011

Yesterday, my nutrition kinda went on a downward spiral after my 2nd meal (several large fudge dipped pretzels, Wendy's for supper). I also didn't do my burpees for the day. Frankly, I'm a little burnt out. Working out and maintaining a healthy body is tough and while you should strive to work hard, you should enjoy it as well. You should want to do it because it makes you look and feel good, not because you "have" to or because someone else expects you to. Needless to say, there hasn't been…

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Added by Rachelle Lowder on November 8, 2011 at 8:30pm — No Comments

11-8-2011

Completed seven ladders! Wow.

 

Added by Carol Brown on November 8, 2011 at 7:52pm — 1 Comment

November 7th, 2011

Notes:

  • Happy with my progress toward my November goal of pressing the 28kg. 
  • I was able to complete a nine rung ladder with the 24kg, so that is a good sign.  I will complete the ladder program this week, with the ten rung day scheduled for Friday.
  • Jim has me cleaning with the 28kg, so that I can get used to the weight.

 …

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Added by Brent Brown on November 7, 2011 at 11:30pm — No Comments

11-17

Took measurements this evening and I'm not going to lie.....pretty disappointed. It is what it is, no excuses. I can choose to wallow in it or choose to make some changes. And I choose to make changes.

-Tracking my protein intake and make sure I'm getting at least 150g in a day.

-Try and get more sleep

-Continue to watch my carbs

-Work my hiney off

 

Breakfast:

3 turk saus

2 eggs w/ 1 slice of cheese

1 Lipo6

2 Fish oil…

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Added by Pam Benedick on November 7, 2011 at 10:46pm — 3 Comments

TRAINING/ NUTRITION LOG: 11/07/11







TRAINING:

DEADLIFTS

2 X 3 @ 365

2 X 2 @ 405



100 BURPEES (Experimented with plyo pushup burpees tonight.)



NUTRITION:

7am-

2 Lipo6



8am-

40gr whey protein with 1 tsp cinnamon

2000mg fish oil

2000iu vitamin D

multivitamin



2pm-

About 10oz…

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Added by Jim B on November 7, 2011 at 10:30pm — 1 Comment

11-7-2011

Started ladders this week!

Saturday: 5 minutes of swings x4. Swinging the 20kg 12-15 reps. Felt great.

Sunday: 5 ladders 1-3 reps 20kg swings 12-15 reps; 12 kg presses

Still insecure about my presses.

 

Monday: 5 rounds 20 swings, 20 squats, 20 pushups, 2 minute runs.

little weak on the pushups initially then did a mind game of only counting the reps to 5, 4 times. Some how counting to 5 four times made it possible to do the 20 pushups rather than…

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Added by Carol Brown on November 7, 2011 at 9:48pm — 2 Comments

Weekend Exercise

Saturday:

  • Six ladders of
    • 1-3 Ring Rows
    • 1-3 presses @ 24kg

 

Sunday:

  • 5x8 goblet squats @ 20kg
  • Five super-sets of
    • Five cleans (each side) @ 28kg
    • Five push ups
  • 5x10 two-handed swings 
  • 3x5 snatches @ 16kg

 

Added by Brent Brown on November 7, 2011 at 1:32pm — No Comments

Food/Training Log: November 6, 2011

FOOD LOG:

 

- Coffee with sugar-free syrup & half/half

Meal 1:

- Protein…

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Added by Rachelle Lowder on November 6, 2011 at 9:44pm — 2 Comments

TRAINING/NUTRITION BLOG: 11/04 - 11/05/11



11/04

10AM

200 24KG KETTLEBELL SNATCHES, SUPERSETTED WITH 100 BURPEES



7PM-

TAEKWON-DO: 15 HYUNGS.



11/05

430PM

TAEKWON-DO: 15 HYUNGS

200 24KG KETTLEBELL SNATCHES, SUPERSETTED WITH 100 BURPEES



(Yes, I realize this is the same workload as yesterday. I just didn't have the creativity to invent something new.… Continue

Added by Jim B on November 5, 2011 at 11:00pm — 1 Comment

Food/Training Log: November 5, 2011

FOOD LOG:

 

- Coffee with sugar-free syrup & half/half

Meal 1:

- Protein Shake: 52g vanilla whey, 1C unsweetened almond milk, spoonful of peanut butter, cinnamon, ice & a little…

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Added by Rachelle Lowder on November 5, 2011 at 10:07pm — 2 Comments

November 4th, 2011

Workout:

  • Six rounds of
    • Five negative push-ups
    • 10 snatches (each side) @ 35lb
    • One minute stepping (relaxed pace)

 

Previous Night's Sleep:

  • 9.5 hours

 …

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Added by Brent Brown on November 4, 2011 at 11:30pm — No Comments

11-3-11

Lunch:

Hamburger from Carl's Jr. without the bun

A couple fries

 

Workout:

100 burpees and worked on my clean and jerk for the time I had remaining

 

Dinner:

Pork chops from the crock pot with pot. and onions

cucumbers with a little ranch

 

2 choc covered marshmallows

Added by Pam Benedick on November 3, 2011 at 11:20pm — No Comments

TRAINING/NUTRITION BLOG: 11/02- 11/03/11







TRAINING:

11/02

10AM-

100 DOUBLE KETTLEBELL SNATCH/BURPEE COMBINATIONS (20KG KETTLEBELLS)

As far as I am concerned, these count as a burpee and 2 snatches each. They definitely take it out of you.



630PM-

TAEKWON-DO:

20 HYUNGS, BASICS,… Continue

Added by Jim B on November 3, 2011 at 11:00pm — 1 Comment

November 3rd, 2011

Workout:

  • Nine ladders of
    • 1-3 strict presses @ 24kg
    • 1-3 ring rows
    • Two minute rest between sets

 

Previous Night's Sleep:

  • 9 hours

 …

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Added by Brent Brown on November 3, 2011 at 9:30pm — No Comments

Workout and Food Log

Workout:

Burpees without the push-ups

Then I did 100 push-ups (may arms are still pretty sore from yesterday's 100 KB push-ups)

10 x 10 double front squats with the 35's on the minute, next time I will try the 44's, I wanted to start at a level I thought I could do :)

100 reverse lunges

100 squats

20 minutes on the elliptical machine

 

Food Log:

Breakfast:

2 cups of coffee with creamer, 3 turkey…

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Added by Rachel Benedick on November 3, 2011 at 8:35pm — 1 Comment

Food/Training Log: November 3, 2011

FOOD LOG:

 

-Coffee with sugar-free syrup & half/half

Meal 1:

- More coffee

- Scrambled eggs in coconut oil with grated cheddar (1 egg…

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Added by Rachelle Lowder on November 3, 2011 at 7:30pm — 4 Comments

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