Boise Kettlebell Lifting

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- Cup of coffee with creamer


- Cup of coffee with creamer


- Ham & Eggs w/Cheese: 3 eggs with diced ham, cooked in coconut oil. Topped with grated sharp cheddar.

- A sliced small whole tomato & sliced yellow zuchinni, cooked in butter & seasoned with ground pepper & garlic. Dumped veggies over eggs and sprinkled with a little salt. (yum)


- Scallops & Spinach: About 17 small scallops cooked in butter & seasoned with salt, pepper & garlic powder (no lemon or lime 

- Frozen spinach seasoned with salt & pepper (only ate a few bites of this...can't do frozen spinach anymore...gag)

- Half a peach, diced, with a few spoonfuls of plain greek yogurt, a couple spoonfuls of TruWhip, cinnamon & nutmeg


- Beef patty with a fried egg, topped with 2 tomato slices & mustard

- Half a large apple with almond butter

6:50PM (Post-Workout)

- Gatorade "Recovery"- Strawberry Kiwi flavor (thought these were kinda grody)


- 1/3lb hotdog with ketchup & mustard

- 6 pickled beet slices


- Handful of raw almonds with raisins


(Now I know it means good things are happening when your appetite increases due to a metabolism increase. But frankly, I tend to find days like these annoying as I can only eat so much in a sitting and I'm hungry again 2hrs later...I only have so many food options!)





- Double KB Presses w/26lb bells: 5 sets of 10 (1-2-4 tempo)

- Bent Row with 35lb bell: 5 sets of 8 (1-4-1 tempo)

- Bench Dips: 5 sets of 8 (4-1-2 tempo)

- Bicep Curls: 5 sets of 10 with 15# dumbbells (2-4-1 tempo)

- 3 laps around the field

Views: 30


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Comment by Brent Brown on September 20, 2011 at 9:39pm
Ah... Sweet!
Comment by Rachelle Lowder on September 20, 2011 at 9:15pm

Not sure if I'm really labeling them right. You have the longest count on the negative part of the exercise, a pause, then a short count on the positive. And where those counts fall depend on the exercise. Like with the presses, I pressed them up in 1 count, paused for 2 counts and brought them down in 4 counts..


I'm sure I'm making it sound more confusing than what it is.. LoL!

Comment by Rachelle Lowder on September 20, 2011 at 9:07pm

The TruWhip is good! Tastes like whipped cream, but I think it's better.


And I sorta explained the "tempo" in yesterday's blog. Using the 4-1-2 as the example, with the exercise being squats it goes like this: Instead of going straight into a squat and bouncing back up, you would slowly go down for 4 counts, pause for 1 count and stand back up in 2 counts.


Looking at my numbers above, some look wrong...will have to fix that!


Comment by Brent Brown on September 20, 2011 at 8:39pm

Two questions. :) 


How's the TruWhip? 


And what does the "tempo" stuff mean?  i.e. 4-1-2 tempo?

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