The awesome new book by Jeff Martone

TRAINING:

12/09

9AM-

200 2-ARM SWINGS WITH 40KG

9 TURKISH GETUPS WITH 40KG

7PM-

TAEKWON-DO: 20 HYUNGS

12/10

12PM-

TAEKWON-DO: 20 HYUNGS

6PM-

10 TURKISH GETUPS: 16KG-32KG 2X EACH

12/11

REST…

FOOD LOG:

Breakfast:

- Cup of coffee with sugar-free vanilla syrup

- Protein pancakes (scoop of vanilla whey, 1/4C egg whites, 1/8C ground oats, 1tsp cinnamon, 1tsp psyllium fiber, 2T unsweetened almond milk, 2T sugar-free cinnamon/brown sugar syrup, 1…

125 Hindu Squats
125 Bodyweight Squats
250 Swings (44 & 63 lb)
9 TGU
8 a.m. banana, handful Rice Chex,cup BLACK coffee
2 scoops of Jack3d
1 a.m. a few almonds
6:30 chicken pot pie, salad, a variety of desserts (I was at a Christmas party and they forced me to eat! ;)

After a week of being gone, it's good to be back! Had a great time in Disney World. Did a TON of walking but that's about it for workout wise. Did get in some TGU but not all of them. Eating wise did pretty good. Did enjoy some of my favorite treats while I was there though! Ready to get back on track!

Breakfast:

3 turk saus

2 eggs with a little cheddar cheese

coffee with sf syrup and 2 tsp 1% milk

WORKOUT:

9 TGU all but 1 with the…

FOOD LOG:…

It's been 7 days since my last post. Yup, I've been slacking. My workouts haven't suffered but my nutrition has a bit. I've been on somewhat of a roller-coaster since my bikini competition, but I'm getting things ironed out. 

I'm still continuing my efforts in cutting dairy. I have, however, decided I need to use up my 2 5lb tubs of whey and then may switch over to beef protein. No sense in that much whey going to waste. …

am 1 cup coffee black (kinda yucky tasting but woke me up)  lunch chef salad with a little bit of ranch  dinner... about 4oz steak cooked on the ol foreman, zuchini (i think i spelt that wrong) with onion cooked in coconut oil  tons of water and 1 bud light (don't judge me... at least it doesn't say 1 six pack)

training 8 TGU's 12kg thru 24kg each X's 2 reps  3 tabata sets of swings (ouch... it's been a while) 100 reps per set... 1 handed w/ 20kg; 2 handed with 28kg; hand 2 hand w/…

Finished the TGUs. Did 250 swings.

I placed a kettlebell in the hallway so whenever I walk by I have to knock out 20 swings. Got a lot of swings done today. :)

OK! This is my first post....hopefully I am doing this correctly!

Work-out:

25 body-weight squats

50 Hindu squats

50 swings w/44 lb.

20 one arm swings (trying to practice the catch and release kind)

Breakfast: 2 slices of gluten-free bread toast

2 scoops of Jacked

Lunch:1/2 Parmesean Chicken breast, pasta

Snack: Almonds

Dinner:1 Tilapia fillet

Lunch:

Finished the TGUs and 1000 swings this week, Start tackling the 1500 swings tomorrow.

TRAINING:

9AM

7 TURKISH GETUPS

16KG X 2

20KG X 2

24KG X 1

28KG X 1

32KG X 1

NO SWINGS TODAY. 1,000 REPS DONE FOR THE WEEK ALREADY.

630PM-

TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING, BREAKING.

NUTRITION LOG:

7am-

300mg caffeine

10am-

25gr Carnivore protein

2000mg fish oil

2000iu vitamin…

12/6 6 TGU 16kg thru 24kg  wanted to preserve the hands a little so i did some squats... 200 hindu squats and 200 regular squats.. 

nutrition  am 2 eggs 2 strips of bacon afternoon grilled chicken breast and romaine salad  dinner 1 1/2 tacos 1 shrimp the half was chicken in corn tortillas.. small serving of rice and beans

12/7 amnesty day  nutrition went to hell today.

TRAINING:

6 TURKISH GETUPS: 16KG-40KG 1X EACH.

TAEKWON-DO: 20 HYUNGS, BASICS.

NUTRITION LOG:

7am-

300mg caffeine

8am-

25gr Carnivore protein with 1 tsp cinnamon

2000mg fish oil

2000iu vitamin D

multivitamin

2pm-

3 Italian brats

about 6oz of leftover chicken breast

2000mg fish oil

2000iu vitamin D

4pm-preworkout

2.5 scoops…

TRAINING:

12/04

AMNESTY DAY

12/05

100 1-ARM SWINGS WITH 24KG

100 1-ARM SWINGS WITH 32KG

TURKISH GETUPS 16KG-32KG BELLS 1X EACH (5 REPS)

300 HINDU SQUATS, SUPERSETTED WITH 100 HINDU PUSHUPS

500 reps total today, between the Hindu squats and swings. 0 left for the week. 1,000reps down.

NUTRITION LOG:

7am-

300mg anhydrous caffeine

8am-

25gr Carnivore…

breakfast 1 cup coffee w/ creamer, 2 eggs, 2 thick slices bacon

lunch 1 carne asada taco in a corn tortilla

dinner homemade chicken ceasar salad with an avacado and a little bit of ranch dressing

training 11AM sport class. DHS (double half snatch) w/ a pair of 12KG.. 4 two minute sets @ 12 RPM with 2 minutes rest between sets... Double LC Clean n jerk w/ a pair of 12KG @ 7 RPM 2 two minute sets with 2 min rest between ... 4 TGU

7PM 5 TGU 200 swings varied style…

Doing the Turkish get-up challenge.  . .

So far I have done all the TGUs daily and am at 850 swings.

Trying to better track my nutrition:

Breakfast- scrambled egg with onion. garlic, jalapeno, and olive oil , 5 strips of bacon

10am-bannana

lunch- 2 bowls of paleo ham & cabbage soup

4pm- 3 80% chocolate squares with almond slices

Dinner 2 servings of meatloaf, sprig of broccoli

Thursday:

• Nine ladders of
• • 1-3 presses @ 24kg
  • 1x10 two-handed swings @ 32kg

Friday:

• Rest day…

TRAINING:

12/02

TAEKWON-DO: 20 HYUNGS, SPARRING, BREAKING.

2 TURKISH GETUPS WITH 24KG

12/03

300 2-ARM SWINGS WITH 40KG

3 TURKISH GETUPS WITH 40KG

100 HINDU PUSHUPS

500 SWINGS LEFT THIS WEEK.

NUTRITION LOG:

12/02

Barely ate anything all day, but had an outstanding cheat meal of Thai fried rice and Sapporo…

TRAINING:

11/30

100 BURPEES...Done for the month!

12/01

1030AM-

100 HINDU PUSHUPS

200 1-ARM SWINGS WITH 24KG

1 TURKISH GETUP WITH 24KG

800 SWINGS LEFT THIS WEEK

5PM-

TAEKWON-DO: 20 HYUNGS

NUTRITION LOG:

6AM-

2 Jet Fuels

930am-

3 Jet Fuels

1130-postworkout

About 1oz 88% cocoa dark chocolate

Handful of raw…

* Can't believe it's December already...where has the year gone?

FOOD LOG:

7:15AM

- Cup of coffee with sugar-free…