Workout:

Four ladders of two-handed swings & presses. Swings @ 20kg. Presses mix of 16kg & 20kg.

Nutrition:

Water: 0.5 gallons

8:00a - Noon:

Baked chicken breast

Mixed fresh berries

Larabar

Black…

Workout:

1 minute each hand with 1 minute rest with 26 lb. kb. of:

Snatches

Push press

Long cycle push press

I ran through this twice and was then having trouble with the snatches and my hand so I did a round of:

1 minute each hand with 1 minute of rest with 26 lb. kb. of:

Strict press

Push press

Long cycle push press

I also did 4 dead lifts at 225 lbs. and 5 dead lifts at 200 lbs.  I will…

Food-

Breakfast:

3 turkey sausages

skinny sugar free milky way from Jolts and Juice

Lunch:

Grilled chicken salad with cheese, tomaotes, and honey mustard dressing which I dipped with a fork

Snack:

10 almonds

Dinner:

Salad with ground beef, small amount of cheese, lettuce fresh from my parents garden, salsa

Workout:

8 rounds of 6 reps each double squats with 35s

8 rounds of…

FOOD LOG:

8:00AM

-Cup of coffee with creamer

9:00AM

-Another 1/2 cup of coffee with creamer…

Workout-

Ran/walked with my kids this morning with the jogging stroller. Not as easy as I thought it was going to be. Then the girls wanted to get out and run too half way thru....not as productive of a run as I wanted..oh well we had fun     2 miles

3 1/2 min of LC CLJ  R-43

3 1/2 min of LC CLJ L-44

7 min total non-stop

2 min of LC CLJ R-24

2 min of LC CLJ L-24

20 snatches per hand

Some walking lunges

Food-

3…

Tried a few deadlifts today, fairly light and in small sets. It has been about 6 weeks since I pulled a muscle doing them. First set went OK, but a few reps into the second, I felt a nice little…

FOOD LOG:

8:00AM

-Cup of coffee with creamer

9:40AM

-2 slices of regular cut bacon

-Scoop of Vanilla protein with 1T Psyllium fiber

-Supplements: Multivitamin, DHEA, two…

Notes:

Cheat meal today. Celebrating son's karate promotion. 

Workout:

Five sets of five reps of backwards lunges

Five sets of five reps of halos

Nutrition:

Water: 0.5 gallons

 …

I'm back to posting after having family in town all weekend.

Workout:

3 sets of 5 each side of 44 lb. kb. thrusters

8 rounds of 6 double front squats with the 44 lb. kb's

8 rounds of double presses with the 26 lb. kb's and 5 pull ups (level 15, 126 lbs. 1st round, level 14 2nd and 3rd round, level 12 last 3 rounds)

A few K2E to round out the evening :0)

Food Log:

2 eggs, 21 turkey…

Notes:

Sick yesterday. Just ate a little fish, almonds and some fruit 

Workout:

Five minutes half-getups @ 16kg

Seven ladders: Swings & presses. (mix of 16kg & 20kg) 

Nutrition:

Water: 0.5…

FOOD LOG:

8:45AM

-Cup of coffee with creamer

9:22AM

-Same as above...

12:00PM

-Scoop of Vanilla…

Workout-

8 rounds of 6 reps of double squats with 35s

8 rounds of 6 reps of double presses with 26s followed by assisted pull-ups     These were really tough for me today. Much harder than Thurs.....not sure why....

6 min of LCCJ

3 min R with 38 total

3 min L with 39 total

That's averaging right around 13 a min which is pretty good for me!

Food-

Breakfast:

5 almonds

Lunch:

Chicken taco fresco style…

500 BODYWEIGHT SQUATS!

Did this in one continuous set that took right at 17:00. I really feel this number and duration is about all a martial artist needs for muscle endurance work. Maybe…

FOOD LOG:

8:30AM

-Cup of coffee with creamer

9:20AM

-Omlette: 1 whole egg with 2 whites, diced ham & white mushrooms cooked in coconut oil.Topped with shredded cheddar…

Workout:

rest day

Nutrition:

Water: 0.75 gallon

8:00a - Noon:

Probiotic, Two lipo6

Two eggs, peppers, coconut oil

One chicken & apple sausage

Homemade Larabar

Black coffee

1000mg fish oil, 500mg calcium,…

Taekwon-Do: 20 hyungs, basics, sparring, breaking.



Nutrition Blog:



730am-

1 Lipo6 Hardcore capsule

648mg Korean ginseng

648mg Siberian ginseng



9am-

30gr whey protein, handful of raw almonds



2pm-

8oz grassfed steak

whole tomato

handful of raw almonds

1 large orange

multivitamin

600mg fish oil



5pm-preworkout

1 Lipo6 Hardcore

648mg Korean gineng

648mg Siberian…

FOOD LOG:

8:30AM

-Cup of coffee with creamer

10:50AM

-Scoop and 1/2 of Vanilla protein with 1T Psyllium fiber…

Workout:

• Five minutes half-getups @ 16kg
• Three ladders of two-handed swings (7 @ 20kg) and presses (1-3 @ 16kg)

Nutrition:

Water: 0.5 gallon

8:00a - Noon:

Probiotic, Two lipo6

Two eggs, peppers, coconut oil

One chicken & apple sausage

2 Larabars

Black coffee

2oz. peperoni

1000mg fish oil, 500mg calcium, 250mg…

Breakfast:

3 turkey sausages

1 banana

cup of coffee with 1 tsp creamer

1 plumcot

3 cherries

Lunch:

Can of chicken with a little mayo, cucumber and 1 tbs of moz. cheese

Dinner:

Hamburger with slice of cheese

potatoe

Diet Dr.Pepper

Workout:

8 rounds of 6 reps of double kettlbell squats with 35's

8 rounds of 6 reps of double presses with 26's followed by assisted…