TRAINING: 

GETUPS 16KG-36KG. 2X EACH.

NUTRITION: 

October 12, 2016…

TRAINING: 

DEADLIFTS

1 X 6 @ 315

1 X 4 @ 365

1 X 2 @ 405

1 X 1 @ 455

GETUPS

16KG-36KG. UP AND DOWN RACK

NUTRITION: 

October 11, 2016…

TRAINING: 

10/08, 10/09 REST DAYS

10/10: 

TAEKWON-DO HYUNG PRACTICE. 10 GETUPS FROM 16KG-32KG WITH PULLUP LADDERS. 

NUTRITION: 

October 10, 2016…

TRAINING:

TAEKWON-DO HYUNGS MIXED WITH SETS OF 36KG SWINGS

7 GETUPS WITH 36KG

NUTRITION: 

October 7, 2016…

TRAINING: 

5PM-

EASY TODAY. HANDFUL OF GETUPS FROM 16KG-36KG MIXED WITH PULLUPS. 

NUTRITION: 

October 6, 2016…

TRAINING: 

5PM-

TAEKWON-DO BASIC TECHNIQUE. 500 REPS OF BASIC KICKING DRILLS. 

NUTRITION: 

8am-

2 green tea caps

1000mg vitamin C

(later AM I had a cup of black coffee with a tbsp of coconut oil)

1pm-

6 egg omelette with diced chicken jalapeño sausage, about 1 ouch of pepper jack cheese, red onion 

3 strips bacon

5000iu vitamin D

4pm-

1 scoop Wired4 preworkout

1…

TRAINING: 

DEADLIFTS 

5 X 3 @ 405

GETUPS

16KG-40KG

NUTRITION: 

8am-

1 tbsp MCT oil

2 green tea caps

1000mg vitamin C

1030am-

about 12oz of leftover baked chicken breast with around a tbsp of coconut oil melted on top

handful of raw almonds

5000iu vitamin D

130pm-

about 6oz of leftover baked salmon with about 1 cup of jasmine rice with coconut oil…

TRAINING:

10/02

REST DAY

10/03

TAEKWON-DO HYUNG PRACTICE. 2 WHOLE SETS. WOBBLY AFTER. LOTS OF VOLUME. 

NUTRITION: 

7am-

2 green tea caps

tbsp MCT oil

sipped green tea later

1230pm-

1 tbsp MCT oil

5 Aidell's chicken brats, made up a few different types

handful of raw almonds

fish oil and 5000u vitamin D

4pm-

1 scoop Wired4 preworkout

1…

TRAINING: 

DOUBLE KETTLEBELL FRONT SQUATS

3 X 5, 24s, 28s, 32s. 

DOUBLE KETTLEBEL PRESSES

5 X 6 W/ DOUBLE 24s

PULLUPS

5 X 6

RING ROW

5 X 8

HINDU PUSHUP

5 X 8

NUTRITION: 

8am-(preworkout)

1 scoop Wired 4

1 tbsp MCT oil

12pm-(planned cheat meal. Lunch with friend and Boise Fry Co. 

Yummy hamburger on GF bun and a huge plate of purple…

TRAINING: 

TAEKWON-DO HYUNG PRACTICE. MAX EFFORT INTERVALS. 

NUTRITION: 

September 30, 2016…

TRAINING: 

NONE TODAY. REST DAY. 

NUTRITION: 

September 29, 2016…

TRAINING: 

TAEKWON-DO BASIC KICKING DRILLS. 300 REPS. 

NUTRITION: 

September 28, 2016…

TRAINING: 

6PM-

DEADLIFTS 

5 X 3 @ 405

NUTRITION: 

September 27, 2016…

TRAINING:

9/24, 925: REST DAYS

9/26

TAEKWON-DO HYUNG PRACTICE AND TABATA SPIDERMAN CRAWLS

NUTRITION: 

7am-

2 green tea caps

1000mg vitamin C

130pm-

1 tbsp MCT oil

about 6oz of sliced turkey breast 

about 2oz of organic cheese

big handful of raw almonds

3000mg fish oil

5000iu vitamin D

415pm-

1 scoop Wired4 preworkout

1 tbsp MCT…

TRAINING: 

12 MINUTES OF FORWARD AND BACKWARDS SPIDERMAN CRAWLS. TAEKWON-DO BASIC TECHNIQUE. 

NUTRITION: 

Planned cheat meal tonight at Winger's again (It is one of the few places open in town). This is a great example of why fat loss and calorie intake are hardly related. Note that today's overall intake was less than many days, but it doesn't take a rocket scientist to figure out that if I were to eat this way on a regular basis, I'd gain fat. Beer and…

TRAINING: 

615 PM

100 DOUBLE KETTLEBELL THRUSTERS IN LADDER SETS. ALL WITH DOUBLE 24KG.

NUTRITION: 

8am-

2 green tea caps

1000mg vitamin C

sipped green tea later

1pm-

1 tbsp coconut oil

2 1/3lb grass-fed beef hamburgers on lettuce with homemade primal mayo

large baked sweet potato with tons of kerry gold butter and some grated parmesan 

3000mg fish oil

5000iu vitamin D

2…

TRAINING: 

TAEKWON-DO HYUNG PRACTICE (MAX EFFORT INTERVALS TODAY)

NUTRITION: 

8am-

1 green tea caps

1 tbsp MCT oil

1000mg vitamin C

(sipped green tea later)

2pm-

1 tbsp coconut oil

about 8oz of smoked pork shoulder

handful of raw almonds

whole large cucumber sliced into thin chips and soaked in white vinegar and olive oil, then sprinkled with himalayan pink salt

3000mg fish…

TRAINING: 

DEADLIFTS

1 X 6 @ 315

1 X 4 @ 365

1 X 2 @ 405

WEIGHTED DIPS

5 X 6 @ 53#

BARBELL CURL

5 X 6 @ 95#

NUTRITION

9am-preworkout

1 scoop Wired4

1 tbsp MCT oil

1230pm-

1 tbsp MCT oil

about 8oz of chicken breast slices with about 3oz organic cheese

big handful of raw almonds

4000mg fish oil

5000iu vitamin D

2 ginseng…

Daily Report for September 19, 2016

TRAINING: 

(VERY LIGHT TODAY)

12 MINUTES OF SPIDERMAN CRAWLS, A LITTLE BIT OF TAEKWON-DO HYUNG PRACTICE WHILE TEACHING.

NUTRITION: 

8am-

green tea, green tea caps, 1000mg vitamin C

coconut oil

130pm-

1 tbsp coconut oil

6 egg omelette with grated parmesan, brown mushrooms, red onion, on diced sausage link (plus 2 more on the side)

3000mg fish oil

5000iu vitamin D

2 ginseng…