Boise Kettlebell Lifting

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TRAINING/NUTRITION BLOG: 01/30/13.

Building "core strength" involves a lot more than things like sit-ups and crunches, which I don't have time for.

The abdominal, lats, glutes, spinal erectors, etc. ALL have to get involved to build any true strength in this area.

Today's dose of that: Heavy kettlebell windmills and Dragon Flags.

TRAINING:

1030AM-


48KG 2-ARM SWINGS
10 X 10 (short, explosive sets with tons of rest between).

WINDMILLS (Haven't done these in a while)
1 X 3 W/32KG
3 X 3 W/40KG

DRAGON FLAGS
3 X 3

630PM-
TAEKWON-DO: 18 HYUNGS, BASICS, SPARRING, BREAKING.

NUTRITION:
730am-
1 tbsp coconut oil
9am-(preworkout)
300mg caffeine
1130am-(postworkout)
50gr Carnivore protein
Two squares of a paleo snack, made by Tara Zimmer. It had 88% pure dark chocolate, almond butter, coconut oil, raisins, dates, and some honey. I hope this covers all the ingredients. They are pretty sweet, so I only had two of them. 
fish oil
cod liver oil
230pm-
1 tbsp coconut oil
about 8oz of leftover tri-tip
2 eggs fried in coconut oil with fresh salsa
(grassfed meat, and cage free eggs, with local, organic salsa)
fish oil
cod liver oil
5000iu vitamin D
530pm-
300mg caffeine
500mg maca root
930pm-(This will serve as my one cheat meal for the week). 
1 tbsp coconut oil
Once again, tried some sushi from the Fred Meyer. Went in to find some steak or fish to grill up tonight, but the sushi looked good (Eagle Island store). This was pretty good and had lots of fish and avocado. The good thing was going home and using the wheat-free soy sauce. 
Washed it down with a little dry pino grigio.
fish oil 
cod liver oil
5000iu vitamin D
milk thistle
About 1130 I will hit the Zn, Mg, B6, and melatonin

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