Starting the Killer Jim Beaumont Muscle Building Workout this Week - Training & Nutrition 3/11/13

[Gina Day-Price]

My husband and I officially started the muscle building Kettlebell workout on Saturday, 3/9.  We are incorporating the 3x week workout of 20 sets of 5 ea 2 arm KB thrusters & 20 set of 5 ea pullups into our regular workout routine.

Today's workout was our regular lift designed by our long time trainer at Axiom.  I should note we have had the same trainer for over 10 yrs. We change our entire lift every 2 weeks.  We meet with our trainer once a week and train on our own 2x week. In addition, I attend Body Combat a martial arts based fitness class at Axiom 2x week. 

I have a long time muscle tear under my left clavicle that reduces the amount of weight I can press overhead depending on the positioning.  I vividly remember when I tore the muscle as I was doing a very heavy one sided weight chest press. I have had physical therapy for the issue and been told it cannot be repair without surgery, which I refuse to do.

4:30 pm lift

Prone plank w/heel raise - 2x 15 ea

Quad side leg raise - 2x 15 ea

Ball knee tuck - 2x 15 ea

Ball back extension - 2x 15 ea with 4-6 lbs

Lunge w/12-14 lb bar overhead rotation - 2x 12 lunges

Multiplane single leg hop - 2 x +x formation

Alt ball DB chest press - 3x 10 eac, 50 lbs

Bosu ball squat + row - 3x, 12 ea, 45 lbs

Ball prone shoulder press - 2x, 12 ea 25 lbs

Ball cable tricep - 2x 12 eac 25 lbs

Bosu ball single leg bridge - 3x 12 ea

Aeromat single leg squat - 3 x 12 ea

 

Nutrition

9:30 am - homemade granola with almonds, pecans, pumpkin puree, coconut oil, etc that is baked in the oven, 1 c almond milk, 1 carrot/raisin flaxseed muffin

1:30 pm - 1 orange & handful of mac nuts

6 pm - mac nut, orange zest fish, spinach salad with pecans, cranberries, avocado, balsamic vinegar & EVOO - this was an early dinner for me.  I was starving all day.