TRAINING: 

12/08

REST DAY

12/09

TAEKWON-DO HYUNG

12/10

8X8 DOUBLE KETTLEBELL SQUATS

10 GETUPS 16KG-32KG X 2

12/11

11 GETUPS 

16KG-36KG MIXED WITH PULLUP LADDERS

NUTRITION: 

Pretty normal.

20 hour fast on 12/11. 

TRAINING: 

7 GETUPS, 16KG-40KG

NUTRITION: 

am-

2 ginseng caps/caffeine,green tea

1pm-

Big chunk of leftover baked wild salmon 

local raised pork sausage and bacon

handful of raw almonds

about 2oz kerrygold cheese

5000iu vitamin D

4pm-

caffeine/beta-alanine/gutamine/creatine

9pm-

about 1.5lbs of baked chicken thighs with a dry rub

huge bunch…

TRAINING: 

8X8 DOUBLE KETTLEBELL FRONT SQUATS

6 GETUPS, 16KG-36KG

NUTRITION: 

am-

MCT oil/caffeine/green tea

1pm-

1 tbsp coconut oil

some leftover steak, with some sausage and bacon

handful of raw almonds

3000mg fish oil

5000iu vitamin D

930pm-

Huge steak, baked sweet potato with tons of kerrygold butter and lemon, and a bunch of steamed kale soaked in butter and…

TRAINING: 

12/02

TAEKWON-DO HYUNG PRACTICE. 3 GETUPS. ALL W/24KG

12/03

REST DAY

12/04

8X8 RING ROW

5X8 DUMBELL CURL @ 40#

4 GETUPS, LIGHT TO HEAVY. 

12/05

TAEKWON-DO HYUNG PRACTICE. SEVERAL LIGHT GETUPS DURING TWO INSTRUCTION SESSIONS, PLUS OTHER GETUP DEMOS. 

NUTRITION: 12/05

am-

green tea, caffeine, MCT oil, 2 ginseng caps

1pm-

6 egg omelette with…

TRAINING: 

6PM-

8X8 DOUBLE KETTLEBELL FRONT SQUATS

8X8 RING ROW

8X8 HINDU PUSHUP

(and of course a getup while teaching class tonight. did a mini getup workshop)

NUTRITION: 

8am-

caffeine/green tea

2 ginseng caps

1pm-

1 tbsp coconut oil

spinach salad with 3 cut up chicken thighs and homemade dressing

2 chicken sausages

3000mg fish oil

5000iu vitamin…

TRAINING:  

JUST A FEW LIGHT DEADLIFTS TODAY. BACKING WAY OFF FOR A MODIFIED PTTP CYCLE. 

2 X 5 @ 365

2 X 3 @ 365

NUTRITION: 

AM-

green tea

caffeine

ginseng 

MCT oil

1pm-

huge omelette with 5 eggs, red onion, about 2 oz cheese, about 6oz of sausage with a side of 6 slices of bacon

3000mg fish oil

5000iu vitamin D

4pm-

caffeine, beta-alanine, creatine,…

TRAINING: 

11AM-

12 MINUTE HILL RUN

NUTRITION: 

10AM-

preworkout caffeine/beta-alanine/creatine/glutamine. 

2 ginseng caps

1230pm-

1 tbsp coconut oil

about 8oz of leftover baked chicken thighs cut up in a spinach and kale salad with homemade dressing

2 chicken pineapple sausages

3000mg fish oil

5000iu vitamin D

3pm-

green tea matcha powder in water (pretty strong…

TRAINING: 

TAEKWON-DO HYUNG PRACTICE

NUTRTION: 

AM-

caffeine/MCT oil/2 ginseng caps

1230pm-

about 12oz of seared ahi tuna with lemon and butter

handful of raw almonds

1 tbsp coconut oil 

5000iu vitamin D

4pm-preworkout

caffeine/beta-alanine/glutamine/creatine

9pm-

huge spinach and kale salad with about a pound of baked chicken thighs and my homemade…

TRAINING: 

11/23

11/24

REST DAYS-

Got some kind of illness, or maybe food poisoning last Tuesday. Threw up immediately after eating, and then felt nauseous and weak for the rest of the next 2 days. Didn't eat anything. No training, obviously. 

11/25

TAEKWON-DO HYUNG PRACTICE. Still not 100%, mostly because I hadn't eaten really since the 21st. 

11/26

Another rest day, but at least I did have somewhat of an…

TRAINING: 

NONE. LONG HIKE FOOTHILLS WITH THE DOG. 

(logging and training has been spotty. I lost my grandmother to a stroke this morning. She had the initial stroke 10 days ago, and refused any care. She held on until this morning when she died at home.)

NUTRITION: 

None.

TRAINING: 

11/19

1000FT FORWARD AND BACKWARDS SPIDERMAN CRAWL

11/20

REST DAY

11/21

930AM-

8 X 8 DIPS SUPERSETTED WITH HORIZONTAL RING ROWS

4 X 8 ALTERNATING DUMBELL CURLS WITH 40#

5PM-

TAEKWON-DO HYUNG PRACTICE

3 X 5 GOBLET SQUATS W/24KG

2 X 5 REAR FOOT ELEVATED SPLIT SQUATS W/20KG IN GOBLET SQUAT…

TRAINING: 

Took it pretty easy today. Just some swings and loaded stretches. 

10 X 10 SWINGS WITH 36KG

LOADED STRETCHING WITH 20KG. 

NUTRITION: 

AM-

caffeine/MCT oil/vitamin C

1pm-

2 organic chicken jalapeño sausages

about 4oz of leftover wild salmon

a few slices of pepperoni with kerrygold cheese

MCT oil

krill oil

2 ginseng caps

5000iu vitamin…

TRAINING: 

50 PULLUPS AND 50 DOUBLE KETTLEBELL PRESSES WITH DOUBLE 24s IN LADDER SETS. 

3 X 8 ALTERNATING CURLS WITH 40#.

NUTRITION: 

AM-

caffeine/MCT oil/vitamin C

2pm-

Think I was craving salt and sugar. 

Bag of jerky, kale chips, 2 handfuls of some kind of supposedly healthier organic potato chips with coconut oil and sea salt (don't get me wrong. they are still junk.)

krill oil

2 ginseng…

TRAINING: 

REST DAY. JUST A FEW WARMUPS WITH MY TAEKWON-DO CLASS AND A FEW GOBLET SQUATS

NUTRITION: 

7am-

caffeine/MCT oil/vitamin C

2pm-

about 8oz of leftover baked wild salmon with dry rub

1 tbsp coconut oil

handful of raw almonds

about 1oz of kerrygold cheese

krill oil

5000iu vitamin D

4pm-

beta-alanine/creatine/glutamine 

930pm-

1 tbsp…

TRAINING: 

530PM-

DEADLIFTS

1X6 @ 315

3X3 @ 405

2X3 @ 365

30FT SPIDERMAN CRAWL REPEATS, BABY ROLLS, FOAM ROLLING

NUTRITION: 

7am-

caffeine/MCT oil/vitamin C

1230pm-

1 tbsp coconut oil

2 baked chicken thighs cut up in a spinach salad with some red cabbage and onion

a few ounces of pepperoni and about 2oz of kerrygold cheese

krill oil

5000iu vitamin D

2…

TRAINING: 

12PM-40YD SPRINT REPEATS WITH AJAX

5PM-TAEKWON-DO BASIC TECHNIQUE. 300 REPS OF BASIC KICKING DRILLS.

NUTRITION: 

8am-

caffeine/vitamin C/MCT oil

1pm-

grass-fed beef hamburger on a lettuce wrap with primal mayo

2 large grilled chicken sausages

medium baked sweet potato with Kerrygold butter and grated parmesan

1 krill oil cap

2 ginseng caps

4pm-

preworkout…

TRAINING: 

11/12

REST DAY

11/13

(seriously pre-hab work) Real light day with just some extra pulling work. I am probably the only guy that has to force himself to do bicep curls in the gym. I get so many pushups and pushing movements in during the week I need to do these at least once a week to keep things balanced

8X8 single arm bent rows with 80#

5X8 alternating dumbell curls with 40#

NUTRITION: (Sick grandmother,…

TRAINING: 

TAEKWON-DO HYUNG PRACTICE

NUTRITION: 

7am-

caffeine/green tea/MCT oil

12pm-

leftover grassfed hamburgers on lettuce wraps with homemade primal mayo

1 krill oil cap

2 ginseng caps

5000iu vitamin D

4pm-preworkout

caffeine, beta alanine, glutamine, creatine

9pm-

huge spinach salad with about a pound of baked chicken breasts, a whole large avocado,…

TRAINING: 

50 BURPEES, 50 PULLUPS IN EASY LADDERS

NUTRITION: 

8am-

caffeine/green tea/MCT oil

2 ginseng caps

1000mg vitamin C

1pm-

1 tbsp coconut oil

about 12oz of baked chicken thighs with a little spinach and red cabbage. kind of a salad, with about a 2:1 ratio of chicken to salad. drenched in my homemade dressing

2oz gouda cheese with a few slices of dry salami

1 krill oil…

TRAINING: 

5PM-

Nothing real crazy. Just some easy deadlifts and then some Taekwon-Do hyung instruction. 

Deadlifts 5 x 2 @ 405

NUTRITION: 

8am-

caffeine/green tea/MCT oil/vitamin C

12pm-

More junk food. Up late the night before and ate junk then...of course, that sparked more junk foods. No big deal. Elections only come about once in a while. 

We went to Wingers and started with some non-breaded wings and then I…