TRAINING: 

9AM-

40 PULLUPS IN LADDER SETS ON THE MINUTE

5 X 8 MODIFIED T-BAR ROWS. BAR LOADED TO 155

3 X 8 BARBELL CURL WITH 95#

NUTRITION:

February 28, 2016…

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TRAINING:

10AM-

DOUBLE KETTLEBELL LADDER SETS WITH MEDIUM WEIGHT. 70 REPS TOTAL IN 21 MINUTES WITH DOUBLE 53s. GOAL IS TO FOCUS ON STRICT CONCENTRIC AND ECCENTRIC PHASES OF THE LIFT. WILL WORK UP TO 100 PER SESSION AND SEE IF THERE IS A BENEFIT. 

NUTRITION: 

Didn't log yesterday.

One scoop of Betancourt Nutrition Beef protein post workout and then two big cheat meals, both involving french fries.

1st at 1pm: Double…

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TRAINING:

545PM-

EASY 300 VARIOUS SWINGS WITH 24KG

ARM BARS W/20KG

NUTRITION:

February 25, 2016…

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TRAINING:

1020AM-

3 X 5 GOBLET SQUATS

ABOUT 20 MINUTE CIRCUIT OF PULLUPS, HINDU PUSHUPS, AND REAR LEG ELEVATED SPLIT SQUATS

NUTRITION: 

February 24, 2016…

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TRAINING:

2/19

TAEKWON-DO HYUNG PRACTICE

REAR LEG ELEVATED SPLIT SQUATS 5 X 8

2/20

15 MINUTES ALTERNATING 36KG SWINGS AND DOUBLE 16KG BOTTOMS UP CARRY

2/21

6 X 5 PULLUPS

6 X 5 DOUBLE KETTLEBELL FRONT SQUATS

2/22

TAEKWON-DO HYUNG, HARD BASIC TECHNIQUE INTERVALS

2/23

REST DAY

NUTRITION (TYPICAL DAY):

February 23, 2016

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast (AM AND…

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TRAINING:

2/19

TAEKWON-DO HYUNG PRACTICE

REAR LEG ELEVATED SPLIT SQUATS 5 X 8

2/20

15 MINUTES ALTERNATING 36KG SWINGS AND DOUBLE 16KG BOTTOMS UP CARRY

2/21

6 X 5 PULLUPS

6 X 5 DOUBLE KETTLEBELL FRONT SQUATS

2/22

TAEKWON-DO HYUNG, HARD BASIC TECHNIQUE INTERVALS

2/23

REST DAY

NUTRITION (TYPICAL DAY):

February 23, 2016

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast (AM AND…

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TRAINING:

REST DAY



NUTRITION:

February 18, 2016

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber



Breakfast (AM)

Now Foods - Ashwagandha 450 Mg Capsule, 1 capsule 0 0g 0g 0g 0mg 0mg 0g 0g

Prolab - Advanced Caffeine, 1.5 tablet 0 0g 0g 0g 0mg 0mg 0g 0g

Now Sports - Mct Oil (Ml), 14 g 100 0g 14g 0g 0mg 0mg 0g 0g



Lunch (230PM)

Now Foods - Ashwagandha 450 Mg Capsule, 1 capsule 0 0g 0g 0g 0mg 0mg 0g 0g

Nutiva -… Continue

TRAINING:

530PM-

TAEKWON-DO HYUNG PRACTICE. SHORT, MAX INTERVALS. BASIC TECHNIQUE.

NUTRITION:

February 17, 2016…

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TRAINING: 

6PM-

100 DOUBLE KETTLEBELL SWINGS - 24s

100 HINDU PUSHUPS

3X8 ELEVATED LEG CURL TO PRESS (30#) Yeah...had to kind of laugh about these...they are a little different story after 100 Hindu pushups, though. 

NUTRITION: 

February 16, 2016…

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TRAINING:

0209

6PM-

Some easy stuff with sets of 36kg swings, rear-foot elevated split squats, foam rolling and loaded stretching)

02/10

TAEKWON-DO HYUNG PRACTICE

02/11

REST DAY, BUT LOTS OF CRAWLING INSTRUCTION, DURING 11AM CLASSES, WORKSHOP AT GCPD, AND 7PM)

02/12

TAEKWON-DO BASIC TECHNIQUE WITH NEW FRIDAY 6PM CLASS

02/13

REST…

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TRAINING:

02/06

Taekwon-Do hyung instruction at student test. No max effort set today.

02/07

30 MINUTE CIRCUIT OF HINDU SQUATS, PULLUPS, HINDU PUSHUPS

02/08

530PM-TAEKWON-DO BASIC TECHNIQUE

NUTRITION: 02/08

(plus 300mg caffeine pre-workout)

February 8, 2016…

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TRAINING:

2/4

BUNCH OF 36KG KETTLEBELL SWINGS.

2/05

SMFR AND A BUNCH OF LOADED STRETCHING.

NUTRITION:

February 5, 2016…

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TRAINING:

520PM-

TAEKWON-DO HYUNGS. HARD INTERVALS. 

NUTRITION: 

February 3, 2016…

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TRAINING:

Not much. Deep tissue massage. Light Taekwon-Do training later. Fighting a little bit of a cold.

NUTRITION: 

February 2, 2016…

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TRAINING: 

9AM-

10 ROUNDS...

20 HINDU SQUATS

10 SWINGS WITH 36KG

NEW ROUND EACH 2 MINUTES

HANDFUL OF HINDU PUSHUPS

NUTRITION: 

TRAINING: 

10AM-

EASY UPPERBODY PULLING.

6 X 8 STRICT HANGING KNEE/LEG RAISES

6  X 8 STRICT SINGLE ARM ROWS WITH 36KG KETTLEBELL

3 X 8 BARBELL CURL WITH 95#

NUTRITION:

February 1, 2016…

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