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Food/Training Log: July 11, 2011 (Progress Photos)




-Cup of coffee with creamer

-Supplements: DHEA, American Ginseng


-Scoop of vanilla protein(26grams)

-Supplements: Multivitamin


-5 1/2oz fillet of Mahi Mahi broiled with a little coconut oil and seasoned

-Medium vine tomato, wedged and seasoned with pepper

-Half cup of non-fat cottage cheese


-Two medium stalks of celery with almond butter (realized I've had very little fats today)

-6oz cup of Fage Total 0% with a packet of Stevia and 1/4cup frozen blueberries


-Scoop of vanilla protein mixed with 1T brown sugar (post-workout)


-Can of tuna mixed with 1tsp mayo, shredded cheddar cheese & pickle

-3 carrots



The last 3 weeks my workouts have been structured to create muscle gain. Hence all the double presses, front squats and pullups along with the extras. Starting today and for the next 3 weeks we are changing it up and you'll see mostly single arm presses (with heavier weight) backed with pullups in what is called "Ladder Sets", I will also be getting back into my deadlifts.


I'm also including some progress photos below today's workout...


2 Ladders

1 press with 35lb kettlebell each arm followed by 1 pullup

Rest 1 minute

2 presses per arm followed by 2 pullups

Rest 1 minute

3 presses per arm followd by 3 pullups

Rest 1 minute

4 presses per arm followed by 4 pullups (All repeated 2x for the said 2 Ladder Sets. The number of "ladders" I do will increase each day, to the point of being a real ass kicker)


-Bent Rows supersetted with Hindu Pushups: 1 set of 10 reps of each exercise; 7 sets of 8 reps thereafter

-Crush Curls w/35lb kettlebell: 6 sets of 6


OK...So I decided to include some progress photos showing how I've changed since first starting with Idaho Kettlebells on February 19th 2011.


*The first photo in each line-up is (obviously) a before shot. When taking them, I thought nothing of ever using them for any kind of future public sharing and took them in my undies. I did, however, kindly cover any over my flabby butt in a thong.


*The 2nd photo is after spending 3 months and 3 weeks at Idaho Kettlebells. After that time my coach, Jim Beaumont, started me on a 3 week stretch of a specific series of exercises to help satisfy my goal of gaining muscle....


*The 3rd photo is the results after the 3.5 weeks (went over the planned 3 weeks a biggie) spent doing a structured routine. There aren't any huge exaggerated changes, but changes nonetheless and ones I am happy with. I took these photos yesterday...and right after oiling up and baking in the sun.








In all fairness I feel I should add that my "before" shots weren't taken right before I started at my gym. Rather they are from like 2 years ago. I used those photos because even though I sporadically worked out at home, my body really didn't change much because I wasn't consistant. So, I pretty much looked just like that.


Another note, my weight has pretty much stayed the same throughout my time at Idaho Kettlebells. I've bounced around 142lbs and 145lbs.

Measurements were taken at the same time of the 2nd picture but was unable to get current measurements at the time of this posting. Should have them this weekend and will post the comparison then.


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Comment by Rachelle Lowder on July 12, 2011 at 12:00pm
Thanks so much Sofia!
Comment by sofia mckibben on July 12, 2011 at 10:29am

Great job Rachelle..  You're dedication and determination are an inspiration.  Keep up the hard work.

Comment by Rachelle Lowder on July 12, 2011 at 9:51am
You most definitely will be grateful. You don't always notice all the changes your body goes thru when you are looking at yourself everyday. Taking these pictures to monitor your progress will be a great tool. You should also take measurements. Those combined will be a great motivator when you can actually see your progress. Not to mention very rewarding. =)
Comment by Brent Brown on July 12, 2011 at 9:31am
Jim encouraged me to take "before" pictures.  I hated every second of it, but I did it.  Your pictures make me think I might be grateful someday...  Maybe...  :)
Comment by Rachelle Lowder on July 12, 2011 at 9:15am

Thanks so much all of you. The kind words mean tons! My before pictures make me cringe, but they serve a purpose. =)


Brent- Kettlebells work for sure! =)

Rachel- You are doing awesome and are really throwing around the weight. You yourself are a motivator!

Jim-Yes, I love all the little changes that occured. I'm excited to see what this next phase brings. And I agree about needing smiling pics. Next time!

Comment by Brent Brown on July 12, 2011 at 9:04am
Wow!  It is stunning that you achieved all that in so little time!  Congratulations!
Comment by Rachel Benedick on July 12, 2011 at 7:09am
You look fantastic Rachelle!  Great work!! Seeing these kinds of results in others is definitely a motivator for me to keep at it!
Comment by Jim B on July 11, 2011 at 10:16pm

The progress between the 2nd and 3rd photos is amazing for less than 1 month. Your dedication and focus on proper nutrition is definitely a huge part of this. Very proud of you!

Need photos with you smiling in them!

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