Boise Kettlebell Lifting

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TRAINING/NUTRITION BLOG: 01/13/16

TRAINING:

10AM-

5 LADDER SETS OF DOUBLE KETTLEBELL PRESSES AND PULLUPS - 2,3,5 REPS. ALL PRESSES WITH 28KG

(Nice to actually be able to do pullups again. The first few sets were kind of tentative.)

3 x 8 alternating Zottman curls with 40# dumbells. Nice and strict. These are to even out all the tricep work every week with class pushups.

515PM-

TAEKWON-DO HYUNG AND BASIC TECHNIQUE PRACTICE.

NUTRITION:

January 13, 2016

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast (pre/post early workout)
Cutler Nutrition - Legend Pre-Workout Energy, 1 scoop (5 grams) 0 0g 0g 0g 0mg 0mg 0g 0g
Betancourt Beef Standard - Protein Isolate, 1 Scoop 110 3g 0g 24g 0mg 315mg 0g 1g
Nature Made - Fish Oil 1000mg, 4 softgels 40 0g 4g 0g 30mg 0mg 0g 0g
Kirkland Signature (Costco) - Raw Almonds, 1 oz. 160 6g 14g 6g 0mg 0mg 1g 3g

Lunch (2pm)

Generic - Vitamin D-50000, 1 pill 0 0g 0g 0g 0mg 0mg 0g 0g
Nutiva - Coconut Oil (Grams), 1 Tbsp 130 0g 14g 0g 0mg 0mg 0g 0g
Kerrygold Dubliner Cheese - Dubliner Cheese, 1 oz. 110 0g 9g 7g 25mg 210mg 0g 0g
Generic - Grassfed Ground Beef 93%, 12 oz 510 0g 24g 69g 210mg 0mg 0g 0g
Lettuce - Green leaf, raw, 3 leaf inner 2 0g 0g 0g 0mg 4mg 0g 0g
Nature Made - Fish Oil 1000mg, 4 softgels 40 0g 4g 0g 30mg 0mg 0g 0g

Dinner (930pm)

Tomato - on the Vine, 1 whole (4.5 ounces) 126 grams 20 5g 0g 1g 0mg 6mg 5g 2g
Nature Made - Fish Oil 1000mg, 4 softgels 40 0g 4g 0g 30mg 0mg 0g 0g
Lettuce - Green leaf, raw, 3 leaf inner 2 0g 0g 0g 0mg 4mg 0g 0g
Generic - Grassfed Ground Beef 93%, 16 oz 680 0g 32g 92g 280mg 0mg 0g 0g
Nutiva - Coconut Oil (Grams), 1 Tbsp 130 0g 14g 0g 0mg 0mg 0g 0g
Generic - Vitamin D-50000, 1 pill 0 0g 0g 0g 0mg 0mg 0g 0g
Now Foods - Adam Tablets Superior Men's Multi, 1 Tablet 0 0g 0g 0g 0mg 0mg 0g 0g
Kirkland - Extra Virgin Olive Oil, 4 Tablespoon 500 0g 56g 0g 0mg 0mg 0g 0g
Cabbage, red, raw, 0.5 cup, chopped 14 3g 0g 1g 0mg 12mg 2g 1g
Generic Baby Spinach - Organic Baby Spinach, 6 cups (85g) 30 5g 0g 3g 0mg 98mg 0g 3g
Generic - Red Onion Slice, 1 Slice 6 1g 0g 0g 0mg 1mg 1g 0g
Generic - Raw Sunflower Seed, 1 container (3 tbsp ea.) 165 5g 15g 6g 0mg 105mg 0g 0g
Organic Girl - 100% Baby Kale, 1 cups (85g) 23 5g 0g 2g 0mg 18mg 1g 1g

Snacks (night and preworkout)

Kal - Magnesium Glycinate 400 (2 Tablets), 2 Tablets 10 1g 0g 0g 0mg 0mg 0g 1g
Vitamin Shoppe - Zinc 50mg, 1 capsule 0 0g 0g 0g 0mg 0mg 0g 0g
Prolab - Advanced Caffeine, 1.5 tablet 0 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 2,722 34g 190g 211g 605mg 773mg 10g 12g

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