TRAINING:

9AM-

30 minutes of easy cardio in the form of bodyweight exercise to loosen up today: Total of 50 pullups, 100 Hindu pushups, 300 squats. 

5pm-

16 TAEKWON-DO HYUNGS

NUTRITION LOG:

8am-(preworkout)

200mg caffeine

1000mg vitamin C

10am-

50gr Carnivore protein

handful of raw almonds

fish oil

cod liver oil

2pm-

1 tbsp coconut oil

large avocado…

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…

TRAINING:

10AM-

10 MINUTES ALTERNATING PULLUPS AND RING DIPS (5 OF EACH ON THE MINUTE FOR 10 MINUTES)

300 SQUATS (2:1 Work/Rest ratio)

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

730AM-

1 tbsp coconut oil

9am-(preworkout)

Had a sample pack of N.O. Explode laying around and decided to try it since it was supposedly a new formula. Not that impressed. Too much stuff in it. N.O. boosters are proven to be total…

TRAINING:

01/27

REST DAY

01/28

DEADLIFTS

1 X 3 @ 405#

2 X 2 @ 455#

1 X 3 @ 405#

NUTRITION: 01/28

8am-

1 tbsp coconut oil

50gr Carnivore protein

raw almonds

fish oil

cod liver oil

130pm-

1 tbsp coconut oil

3 grilled brats with spicy mustard. Not a huge Whole Foods fan, but they do have an awesome meat department with some amazing bacon and…

TRAINING: 

No training today, except to lead a few class warmups and a little bit of play with Indian clubs. 

I am just feeling a little tired and tight, so I figured I would just let myself be lazy for a day. I might actually take tomorrow totally off too. Two days in a row? Hasn't happened in a while. We'll see. I do have my weekly hill sprints. That may depend on the weather. I have my eye on a horrible theater for some Tabata hill sprints in the snow. It is a few…

01/19

530pm-

16 Taekwon-Do hyungs

4 Combination Tabata rounds

01/20

4 minute Tabata hill sprints up a steep hill in deep snow (Rocky IV anyone?)

01/21

Rest day

01/22

10am-

5 mixed Tabata rounds of pullups/box jumps/Hindu pushups/goblet squats

5pm-

16 Taekwon-Do hyungs

NUTRITION:

9am-(preworkout)

300mg caffeine

500mg maca…

TRAINING:

1045AM-

Played with Indian clubs for about 15 minutes.



Deadlifts

Just enough to keep the groove greased. 

405# x 3

455# x 1

475# x 1

495# x 1

405# x 2



6pm-

Taekwon-Do: 16 hyungs, basics, sparring,…

TRAINING:

01/16

REST DAY

01/17

10AM-

15 TAEKWON-DO HYUNGS

4 MIXED TABATA INTERVALS: 

PULLUP/KICKING DRILLS

40KG KETTLEBELL SWINGS/KICKING DRILLS

40KG KETTLEBELL SWINGS/KICKING DRILLS

24" BOX JUMP/KICKING DRILLS

NUTRITION:

Not totally strict paleo today. This will be my cheat for the week. 

1120am-

50gr Syntha 6 protein

huge handful of raspberries

huge…

TRAINING:

01/14

Just a few easy deadlifts tonight to keep the groove greased. 

3 x 3 @ 405#. 

01/15

10am-

5 Taekwon-Do hyungs

4 Mixed Tabata intervals:

Pullup/Squat

40kg 2-arm kettlebell swings/ring pushups

40kg swings/kicking drills

40kg swings/kicking drills

NUTRITION:

9am-

300mg caffeine

500mg maca root

1130am-

40gr Syntha 6 protein

handful…

Not sure what fasting for 18-24hrs 4 times in the past week week did, but it seems that I have had some kind of shift in my appetite and now 24hrs is nothing without eating. I'm sure this will change if I get into some kind of calorie deficit, but for now it is kind of an interesting experiment. I feel fine and have plenty of energy. Not going to force myself to eat. 

TRAINING:

01/11

10AM-

3 MIXED TABATA INTERVALS OF HINDU PUSHUPS AND KETTLEBELL…

TRAINING:

01/10

DEADLIFTS 

645pm

Worked up to:

3 X 1 @ 495#

(Active recovery: Just a few heavy reps.)

01/09

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

NUTRITION:

Fasted since last night about 930pm.

10PM-

1 tbsp coconut oil

Huge chunk of broiled wild salmon

Huge salad with homemade EVOO and basalmic vinegar dressing. 

Huge amount of jasmine rice with…

TRAINING: Starting three weeks of Tabata intervals.

01/07

5pm-

5 Taekwon-Do hyungs

3 Tabata rounds of kicking, bodyweight exercise.

01/08

10am-

3 Mixed Tabata rounds of Hindu pushups and H2H kettlebell swings.

5pm-

16 Taekwon-Do hyungs.

640pm-

Deadlifts

A few easy singles to 475#.

NUTRITION:…

My weekly hill sprints. 

Three 100%-effort hill "sprints" (250YD +/-) up The Hill of Death, after an 18hr fast.

I use the term sprint loosely. It starts as a good sprint, but…

TRAINING:

12/30

REST DAY

12/31

Last day of December Turkish Getup Challenge: 

31 Turkish Getups 16kg-52kg (20kg+32kg).

01/01/13

REST…