Boise Kettlebell Lifting

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All Blog Posts (3,120)

Workout and Food Log

Workout:

Didn't get to the gym today, I am feeling over tired and just burnt out. So, I took it easy :). 30 minutes on the elliptical machine at home, 100 squats, and a long walk this morning with my family.

Food Log:

2 eggs, 1 cup of coffee, 2 turkey bacon slices

Lunch:

3 egg omelette with cheese and turkey sausage, a few carrots

Dinner:

Chicken/fets/spinach sausage, cheese stick, a few…

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Added by Rachel Benedick on September 10, 2011 at 6:25pm — 1 Comment

9-9-11

Didn't get to post yesterday so hoping I remember everything....

Breakfast:

3 slices of bacon

1/2 orange

Workout:

8 rounds of:

8 bar twists

8 Knees to Elbows (did the first round of these and then decided it was too much for the hands so I did 20 sit-ups in its place)

8 double kettlebell squats w/26s

Lunch:

1/2 orange

1 chicken saus.

Steamed veggies with a little…

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Added by Pam Benedick on September 10, 2011 at 3:50pm — 3 Comments

Food/Training Log: September 9, 2011

FOOD LOG:

7:00AM

- Cup of coffee with 1T whipping cream, a tiny bit of vanilla extract & 1/3 of a packet of Stevia

10:00AM

- 2 eggs + 1 white cooked with a sliced chorizo…

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Added by Rachelle Lowder on September 9, 2011 at 9:17pm — No Comments

Yesterday...

So... Had an emergency at work yesterday and ended up working from 9:00a -3:00a. But I still got my workout in!

Glad today is a rest day tho... :)

Added by Brent Brown on September 9, 2011 at 9:41am — 2 Comments

TRAININGNUTRITION BLOG: 9/08/11

TRAINING:

16KG MILL PRESS (WARMUP): 1 MINUTE AT 12RPM

32KG DOUBLE CLEAN AND PRESS:

5 LADDER SETS OF 2,3, AND 5 REPS. 1 MINUTE REST BETWEEN SETS.

WINDMILLS

3 X 5 W/ 32KG

NUTRITION LOG:

7am-

2 GAT Jetfuel caps (This…

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Added by Jim B on September 9, 2011 at 12:00am — 4 Comments

Sept 8th

Breakfast:

3 turkey saus.

2 eggs

shredded cheese

Lunch:

Chicken patty

Steamed veggies w/ a little butter

Workout:

1 min press per hand with 35

1 min rest

1 min 1 arm swings with 44

1 min rest

1 min 1 arm swings with 44

1 min rest

1 min 1 arm swings with 44

1 min rest

Repeat above except I scaled down to the 35 with my swings (my hands are not good right…

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Added by Pam Benedick on September 8, 2011 at 9:54pm — 1 Comment

Workout and Food Log

Workout:

3 rounds of:

1 minute presses each hand 35 lb. (10 reps each minute)

1 minute rest

1 minute 1 handed swings with the 44 lb.

1 minute rest

1 minute swings

1 minute rest

1 minute swings

2 minutes rest

Food Log:

Breakfast:

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

Lunch:

1 egg, 2 turkey sausage, 1 spoonful of peanut butter, salad with…

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Added by Rachel Benedick on September 8, 2011 at 9:29pm — No Comments

September 8th, 20111

Workout:

Four, four rung ladders of strict presses & two-handed swings
- Swings, ten reps @ 28kg
- First rung of presses @ 24kg
- Other rungs @ 20kg
- One minute rest between ladders

Nutrition:

Water: One gallon

…

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Added by Brent Brown on September 8, 2011 at 9:23pm — No Comments

Food/Training Log: September 8, 2011

FOOD LOG:

7:00AM

- Cup of coffee with 2T whipping cream and a tiny bit of coconut extract

9:45AM

- 2 slices of thick cut bacon

- 2 large eggs + 1 large white, cooked in bacon fat and seasoned with ground pepper & a…

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Added by Rachelle Lowder on September 8, 2011 at 9:02pm — 2 Comments

Sept 7th

Breakfast:

3 turkey saus

cup of blueberries (they are gone now so I wont be eating them again at breakfast, going to try and cut down on the fruit intake for awhile (thanks Rachelle:))

Coffee w/ 2 little creamers and 1/2 packet of truvia (Rachelle, good or bad??)

Lunch:

Chicken patty

Steamed veggies(broc, carrots, water chestnuts)

orange

Snack:

handful of almonds

Workout:

6 rounds…

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Added by Pam Benedick on September 7, 2011 at 10:35pm — 1 Comment

TRAINING/NUTRITION BLOG: 9/06-9/07/11

9/06

DOUBLE CLEAN AND PRESSES WITH 32KG. 5 LADDER SETS OF 2,3,5 REPS. 1 MINUTE REST BETWEEN EACH SET. 50 REPS TOTAL.

MILL PRESS:

2 MINUTES WITH DOUBLE 16KG X 2 (@ 12 RPM), COUPLED WITH DECOMPRESSION HANGS BETWEEN SETS (If you've never done these for time, you should. They hurt like a bee-yotch and are great for flexibility).

9/07

1030AM-

15 MINUTE 'MANMAKER' WITH 32KG SNATCHES (1… Continue

Added by Jim B on September 7, 2011 at 10:00pm — 1 Comment

September 7th, 20111

Workout:

20 minute circuit of wall pushups and swings
First set of swings, one minute of hand-to-hand @ 20kg
Second & third sets, one minute of one handed swings @ 20kg
Rest of swings, one handed @ 16kg

Nutrition:

Water: One…

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Added by Brent Brown on September 7, 2011 at 9:00pm — No Comments

Food/Training Log: September 7, 2011

FOOD LOG:

8:45AM

- Cup of coffee with 2T of whipping cream and a tiny bit of vanilla & almond extract (this was nice!)

9:40AM

- 2 slices of thick cut bacon

- 2 eggs + 2 large whites cooked in leftover bacon grease and seasoned with ground…

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

September 6th, 20111

Workout:

Three, four rung ladders of strict presses and two-handed swings
- First rung of presses @ 24kg
- Presses for rest of rungs @ 20kg
- All swings @ 28kg

Nutrition:

Water: One gallon

…

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Added by Brent Brown on September 6, 2011 at 11:00pm — No Comments

Workout and Food Log

Workout:

1 minute of presses with the 26 lb. each hand (18 reps)

1 minute rest

2 minutes of swings each hand with 26

1 minute rest

(2 rounds)

1 minute swings with the 18 lb. each hand (20-26 reps)

1 minute rest

2 minutes swings each hand with 18

1 minute rest

(4 rounds)

Food Log:

Breakfast:

1 egg, 2 turkey bacon slices, 2 cups of coffee with creamer

Lunch:

2 eggs, 2…

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Added by Rachel Benedick on September 6, 2011 at 10:14pm — No Comments

Sept 6th

Breakfast:

3 turkey saus.

cup of blueberries

Skinny med coffee from Jolts and Juice

Lunch:

Chicken burger

Steamed brocc.

Orange

Snack:

Handful of almonds

Dinner:

Hamb patty w/ tom some shredded cheese

A little mayo and ketchup

A sliced cucumber

Post-Workout:

Rice cake with a smear of peanut butter

5 baby…

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Added by Pam Benedick on September 6, 2011 at 9:28pm — 3 Comments

Food/Training Log: September 6, 2011

FOOD LOG: Battled some sort of stomach flu last night...so my nutrition is abnormal today.

8:00AM

- Medium banana

9:00AM

- Cheerios with milk & honey

2:00PM

- Protein…

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Added by Rachelle Lowder on September 6, 2011 at 8:42pm — 2 Comments

TRAINING/NUTRITION BLOG: 9/04-9/05/11

9/04

REST DAY

9/05

500 HINDU SQUATS

NUTRITION LOG: 9/05

6am-

3 Lipo6

1300mg Korean Ginseng

630am-

25gr protein

2,000mg fish oil

multivitamin

130pm-

5-egg omelette with pepperjack cheese, green onion and green pepper

handful of raw almonds

2,000mg fish oil

4pm-preworkout

3 Lipo6

1300mg Siberian… Continue

Added by Jim B on September 6, 2011 at 7:30am — No Comments

Sept 5th

Back after some fun camping in Homedale!!

Food-

Breakfast:

3 saus. 1 egg, shredded cheese

Lunch:

Hamb patty with swiss cheese, lettuce, tom., ketchup a little mayo, 1 bite of cole slaw, my sister made some broc. soup...it's a South Beach recipe and it wasn't to bad, sliced cucumber

The family had strawberry shortcake for dessert, I just had some strawberries

Dinner:

Chicken mixed with mayo, broc., celery,…

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Added by Pam Benedick on September 5, 2011 at 10:42pm — 2 Comments