Boise Kettlebell Lifting

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- Cup of coffee with creamer


- Cheddar cheese omlette: 1 egg plus whites, cooked in coconut oil

- Small ham steak

- Pear slices, about 3/4C (canned in water, no sugar added...going to get some fresh ones today!)


- Beef patty with cheddar cheese, topped with ketchup(no HFCS), mustard, one sliced garlic dill & onion petite pickle, thick slice of tomato, 1/4 of an avocado, wrapped in two red lettuce leaves

- About 1.5C of Italian blend veggies with butter


- Muscle Milk Light bar "Chocolate Peanut Caramel"

7:30PM (Post-Workout)

- Muscle Milk bar "Chocolate Peanut Caramel" (regular version. Had errands to run this afternoon and meet my husband at the gym at 5 to exchange kids (one staying for taekwondo and two going for my 5 year old's football practice) and didn't have time to stop at the store for a proper snack. A prime example of failing to plan...)


- Bunch of raw almonds





- Sprints on treadmill

  • 5 min warmup @ 3.5mph
  • Sprints @ 8mph & 5% incline for 10 minutes: 30sec on 30sec off
  • Walk for 5 minutes @ 3.5mph for 2 minutes & 3.3mph for 3min
  • Sprints @ 8mph & 7% incline for 10 minutes: 30sec on 30sec off
  • Walk for 5 minutes @ 3.5mph for 2 minutes & 3.3mph for 3min (cool down)
- 50 Knees to Elbows: Sets of 10 throughout the morning


(By 11am I could feel my hip starting to get angry....might have to do sprints at the gym before my workouts or another alternative. Sprints on the ground don't seem to bother me like doing them on the treadmill. Might have something to do with self propelling vs being propelled) 


- 100 Double KB front quats: 10 sets of 10 with 1 set with the 44s and the rest with the 35s (1 minute rest)

- Walking lunges with two 25lb dumbbells one length of the soccer field

- Hamstring curls with ball: 5 sets of 12

- Romanian Deadlifts with two 44lb bells: 2 sets of 6 (would have liked another set but my aggrivated hip wasn't allowing it)

- Russian Calf Raises aka "Farmers walk on Toes" with two 44lb bells: Up the soccer field and back; about 130 steps (total trap killer..LoL)

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Comment by Rachelle Lowder on September 2, 2011 at 6:44am
Thanks lady! I would much rather run outside too, but it generally isn't doable with my boys. If I have to get up at 6am to do them at a nearby track before my hubby leaves for work, then I will! As for the incline being the problem, I would say no as running flat has caused the same issue. *shrug*
Comment by Pam Benedick on September 1, 2011 at 11:10pm
Yikes girl! Amazing workouts today. And for me, I would much rather run outside than on a treadmill. Do you think that the incline has something to do with your hip bothering you? It sure puts you at a different angle?!?!

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