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Pam Benedick's Blog (260)

7-10-13

Breakfast:

3 slices of bacon

bowl of blueberries

Small handful of almonds

 

Lunch:

Chicken burger

1/2 bag of veggies

1/2 avocado

1/2 Fuji apple

 

Workout:

Did squats and some stretching tonight

 

Dinner:

Eggs cooked in coconut oil with peppers and onions

2 turk sausages

Added by Pam Benedick on July 10, 2013 at 9:52pm — No Comments

7-8-13

Breakfast:

3 slice of bacon

bowl full of blueberries

 

small handful of almonds

 

Lunch:

chicken burger

1/2 avocado

1/2 bag of cauliflower/broccoli

1/2 Fuji apple

 

Dinner:

chicken breast

large green salad(lots and lots of veggies)

did have a small red potato

 

Workout:

Hill sprints

Added by Pam Benedick on July 9, 2013 at 10:16pm — No Comments

7-8-13

2 bites of apple before my workout this morning. 

 

Workout:

5 reps of sumo deadlifts with 185lbs

rest

5 reps of sumo deadlifts with 185lbs

12 sets of 5 reps trap bar deadlifts with 140lbs

little rest between reps

20 assisted pull-ups

 

Came home and was hungry so I had 3 turkey sausages and coffee

 

Lunch:

large salad with chicken, cucumbers, celery, carrots, broccoli,…

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Added by Pam Benedick on July 8, 2013 at 10:41pm — No Comments

7-5-13

Breakfast:

1 sausage

2 slices of apple

Was working out at 9 and had breakfast around 8 so didn't want to eat too much. Also I was still feeling full and bloated after yesterdays cheat meal!

WORKOUT:

5 reps sumo deadlift w/180lbs

rest 3 min

5 sumo deadlifts with 180lbs

rest a couple of min

12 sets of 5 reps of 5 reps on the trap bar with 145lbs

5 dbl kb presses w/35s

rest 3 min

3 dbl kb presses…

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Added by Pam Benedick on July 5, 2013 at 10:41pm — No Comments

7-3-13

Breakfast:

3 turk saus

blueberries

 

Lunch:

1/2 bag of caulif/brocc

1/2 avocado

1 amylu chicken burger

3 slices of apple

 

WORKOUT:

5 dbl kb squats with 44s

3 min rest

5 dbl kb squats with 44s

3 min rest

5 dbl kb squats with 35s

rest 2 min

5 dbl kb squats with 35s

rest 2 min

12 sets of 6 reps of dbl kb squats with 26s

about 30 sec rest between…

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Added by Pam Benedick on July 3, 2013 at 11:11pm — No Comments

7-2-13

Breakfast:

2 eggs cooked in coconut oil

3 pieces of bacon

 

So my office had a lunch and learn meeting today during lunch(that I had forgotten all about) and of course they had ordered from Olive Garden. So I had the salad without the dressing on it. I tried to fill my plate with it but felt a little guilty taking too much. Needless to say I was starving when I got back to the office so I had some almonds and several pieces of…

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Added by Pam Benedick on July 2, 2013 at 10:32pm — No Comments

7-1-13 1st day of July challenge

Breakfast:

3 pieces of bacon

2 eggs cooked in 1tbs coconut oil

Lunch:

I have been struggling with a stomach bug since Sunday morning so I have been struggling with even wanting to eat but I knew that I wanted to eat to give myself energy for my upcoming workout. So I made myself:

1/2 bag of frozen veggies

1 chicken burger

1/2 avocodo

2 slices of apple

I only ate half of this

Had the other half for…

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Added by Pam Benedick on July 1, 2013 at 9:45pm — No Comments

6-26-13

Breakfast:

3 pieces of bacon

cottage cheese with blueberries

2 tbs creamer with my java

 

small handful of almonds

 

Lunch:

Amylu chicken burger

1/2 bag of veggies(broc and caulif)

1/2 avocado

1 string cheese

1/2 Fuji apple

 

Other half of Fuji apple an hour before my workout

 

WORKOUT:

5 double front squats with the 44s

rest 3 min

5 double front squats with…

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Added by Pam Benedick on June 26, 2013 at 11:23pm — No Comments

6-25-13

Breakfast:

Cottage cheese with blueberries

3 turk saus

coffee with 2tbs creamer

 

small handful of almonds

 

 

Lunch:

1 amylu chicken burger

1/2 bag of frozen veggies(brocc and cauliflower)

1/2 avocado

1 string cheese

 

Workout:

(at home)

100 burpees

200 catch and release swings with the 26

 

 

Dinner:

1/2 bag of frozen veggies(stir fry…

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Added by Pam Benedick on June 25, 2013 at 10:39pm — 3 Comments

6-24-13

3 pieces of bacon

1/2 banana

coffee with creamer

cottage cheese

blueberries

coffee with creamer

Chicken

stir-fry veggies

white rice

Today was an off day for me with eating. I know I didn't eat enough. Had a really bad headache and didn't feel like eating most of the afternoon.

WORKOUT:

160lb sumo deadlifts 5reps

3 min rest

145lb sumo deadlift 5 reps

1 min…

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Added by Pam Benedick on June 24, 2013 at 9:36pm — No Comments

6-21-13

Breakfast:

3 slices of bacon

WORKOUT:

Tabatas:

Swings with 53/ball slams

Swing,catch and squat with 35/mt.climbers

H2H swings with 44/goblet squat with 44

Swings with 53/burpees

Lunch:

Sausage with broccoli and cauliflower

cottage cheese with blueberries

small handful of almonds

small piece of jerky

Dinner:

chicken mixed with a little mayo, cucumbers and…

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Added by Pam Benedick on June 21, 2013 at 10:48pm — No Comments

6-5-13

Total from my tracking on MyFitnessPal:

 

Calories: 1,794

Carbs: 137 (had an orange at lunch and homemade sweet potato fries for dinner plus tons of veggies)

Fat: 89

Protein: 112 ( a little low today)

 

Workout:

100 burpees 1st thing this morning on an empty stomach

 

 

2 rounds of 3 reps of 170lb deadlifts

3 rounds of 2 reps of 180lb deadlifts

 

Tabata sets:

2 Rounds of:BoxJumps/Hindu…

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Added by Pam Benedick on June 5, 2013 at 10:29pm — No Comments

5-30

So I have been tracking my food on myfitnesspal since it keeps track of everything for me. Will give the total for the day:

Calories:1,424

Carbs: 85(most of these are from my fruit and veggies)

Fat:57

Protein:125

 

WORKOUT:

Tabata sets:

 

-BoxJumps/2 arm swings with 53

-BoxJumps/Double Swings w/35s

-Double Swings with 35s/Double half-snatch with 26s

-H2H swings with 44/Double half-snatch w/26s

Added by Pam Benedick on May 30, 2013 at 10:43pm — 1 Comment

5-21-13

4 fish-oil

vit d

probiotics

multi--vit

 

cottage cheese with blueberries

3 strips of bacon

coffee with creamer

 

chicken burger with brocc/cauliflower

1/2 Fuji apple

 

handful of almonds

 

WORKOUT:
tabata sprints on treadmil

 

homemade enchiladas

green salad with 2tbs salad dressing

 

Added by Pam Benedick on May 21, 2013 at 10:39pm — No Comments

5-20-13

20 min easy jog

 

4 fish-oil

vit-d

probiotics

multi-vit

3 slices bacon

1/2 c. 2% cottage cheese

blueberries

coffee with creamer

 

WORKOUT:

3 ROUNDS OF:

30 sec H2H swings with 44

30 sec rest

30 sec H2H swings with 44

30 sec Goblet squat with 44

30 sec rest

30 sec H2H swings with 44

30 sec Goblet squat with 44

30 sec jump squat

30 sec rest

30…

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Added by Pam Benedick on May 20, 2013 at 10:00pm — No Comments

4/2 and 4/3

Tues:

Breakfast:

3 turk saus

cottage cheese with blueberries

coffee

 

small handful of almonds

 

Lunch:

amylou chicken with veggies

1/2 apple

 

 

1/2 apple

 

Did some P90X with the hubby when I got home

 

Dinner:

Large salad with a hard boiled egg, ham and lots of veggies

 

went on a walk with the…

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Added by Pam Benedick on April 3, 2013 at 11:23pm — No Comments

4-1-13

Breakfast:

3 Turk saus

cottage cheese with blueberries

coffee with creamer

 

Lunch:

Amylou chicken

1/2 bag cauliflower/brocc mix

 

Handful of almonds

 

WORKOUT:

Started new program today. Anxious to see what it does for me!

WEEK 1:

10 rounds of 5 reps:

double kb front squats  5 rounds with 44s 5 rounds with 35s

minute rest between rounds

 

10 rounds of 5…

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Added by Pam Benedick on April 1, 2013 at 10:45pm — 1 Comment

3/18/13

Hill sprints fasted first thing this morning.....good times!

 

Breakfast:

Smoothie: frozen blueberries, frozen pineapple, greek yogurt, spinach leaves

3 pieces of bacon

 

Lunch:

Went to my daughters school today to have lunch with her. Took 1/2 apple, jerky and carrotts

 

handful of almonds

 

Dinner:

Turkey patty with steamed brocc/cauliflower

 

WORKOUT:

 

6 ROUNDS OF:

~15…

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Added by Pam Benedick on March 18, 2013 at 10:05pm — 1 Comment

3-9-13

Breakfast:

3 pieces bacon

 

WORKOUT:

6 Rounds of:

 

-12 2 arm-swings w/ 53

-8 ball slams

-100ft overhead walking lunges with 26

5 burpees

 

Coffee

 

 

CHEAT MEAL

Added by Pam Benedick on March 9, 2013 at 10:07pm — No Comments

3/6 3/7 3/8

I'm not used to posting on here so I have been forgetting to do it before I go to bed!

 

I take 8 fish oil pills a day and 2 green coffee bean extract(1 in am 1 in pm)

 

My eating has been spot on clean for all 3 days. Just going to post todays.

 

Breakfast:

3 turk saus

1 banana

coffee

 

WORKOUT:

50 box jumps

50 squats

50 ring rows

50 supposed to be dips but did push-ups on kb handles…

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Added by Pam Benedick on March 8, 2013 at 10:19pm — No Comments

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