TRAINING:

10AM-

45 MINUTES OF HEAVY BAG WORK

530PM-

30 MINUTES OF HEAVY BAG WORK

NUTRITION:

March 31, 2015…

Sleep last night 12:00a-7:00a (Not enough. Getting out of bed was TOUGH)

10:30a

1 scoop Thermovex

20oz latte with almond milk

11:45a

Training- This type of lifting is pretty atypical these days. I lifted a lot like this prior to being introduced to the kettlebell. Now, workouts like this (where there are many isolated movements) typically don't happen more than once a week. 

4 sets: 10 hang clean and press with pretty light weight…

So this weekend was not very good eating. The worst part about it is dealing with the cravings afterwards. Today I orobsbly used far too much dark chocolate but it was the only way I could make it through.





Daily Report for March 31, 2015



Daily Log

Breakfast 221

Egg, Large 3 Each 216

Coffee, Brewed 16 Fluid ounces 5

Lunch 250

Proscuitto 3 Ounces 240

No nutrient data for: Fiber, Sugars

Salad, Deep Green Blends Power, Earthbound…

normal breakfast and lunch. Dinner ate a couple of sausages with lots of sauerkraut and a little mustard.

Exercise:

7 Chest-to-Bar Pull-ups

150 Single Jump rope

2 Squat Clean Thrusters (135/95)

30 Sit-ups

I completed 4 rounds in just over 15 minutes.  Felt strong and could have easily completed 5 rounds in 20 minutes. 

got decent sleep at about 6 1/2 hours

I…

TRAINING:

520PM-

TAEKWON-DO HYUNGS ALTERNATED WITH LIGHT GOBLET SQUATS

NUTRITION:

March 30, 2015…

TRAINING:

REST DAY

NUTRITION:

March 29, 2015…

two meals, big breakfast after our workout, 4 egg omelet with sausage, pineapple. Dinner was two beef hamburger patty's with baked green beans.  Not much else to report

TRAINING -
5 LADDER SETS OF TRAPBAR DEADLIFTS(335#) AND DOUBLE PRESSES 28kgX2:
LADDER SETS OF 2,3,5. 60SECONDS BETWEEN SUPERSETS. 50 REPS OF EACH TOTAL.

NUTRITION:
Trained early today and only had a scoop of C4 before training.

Ate one big cheat meal at Red Robin of a giant hamburger on a GF bun and tons of fries at about 430pm. Washed it down with some Omission GF ale.

Didn't eat for the rest of the day.

TRAINING:

1030AM-

20 MINUTES ALTERNATING STRICT HANGING LEG RAISES AND LIGHT GOBLET SQUATS (24KG).

ONE 4 MINUTE TABATA ROUND OF FORWARDS AND BACKWARDS SPIDERMAN CRAWLS.

Sometimes less really is more.

I cut things off due to time. My goal was just to get in a very light workout and then come back later in the day and hit it hard. Sometimes there really is a benefit to doing less, and cutting things off just when you start to feel warm and…

TRAINING:

REST DAY

Hardly slept last night due to doggy sitting my parent's dog. Kind of a circus with an extra dog and he kept waking me up for attention.

Also, the trapbar deadlift program I have been doing really causes such a deep fatigue that I almost feel sick for the entire next day.

NUTRITION:

March 26, 2015…

man I am boring with my breakfast and lunch :)

dinner was awesome. Kristie made a paleo chicken dish with cauliflower mushrooms, cashews, broccoli, and other yumminess.  It was awesome!  Sleep was around 6 1/2 hours. 

Exercise

5X5 deadlift. I started with 135 X 5, 185 X 5, 235 X 5, 255 X 5, 235 X 5.

Workout was AMRAP 14 minutes:

30 sit-ups

20 kettlebell swings 53lbs

10 deadlift 185

I completed 4 rounds and some additional sti-ups before…

sorry so late.

breakfast and lunch and dinner were all pretty standard.

Exercise

4 rounds of 

500 m row

10 burpee/pull-up/toe to bars

It was a killer workout. Sleep was better over 6 hours

TRAINING:

VOLUME TRAPBAR DEADLIFTS @ 1.5X BODYWEIGHT (335#) COMBINED WITH DOUBLE KETTLEBELL PRESSES (28KG X 2): 60 REPS IN 30 MINUTES. 6 LADDERS OF 2,3,5 REPS IN TIMED SETS.

NUTRITION:

March 25, 2015…

normal breakfast and lunch.

dinner was a cheat meal; sushi and frozen yogurt afterwards. It was super yummy! :)

Exercise was a bit lame today.

decent warm up with sprint rows jump rope and ghd sit ups.

then we practiced the hanging snatch with heavy weight low reps, but my left shoulder does not like the wide grip over head position so I had to bow out early. Then we did some sprint relays in a ladder format until we could not complete them all in a…

TRAINING:

520PM-

17 TAEKWON-DO HYUNGS

NUTRITION:

March 24, 2015…

TRAINING:

Deep tissue massage. Yes, this qualifies as a training day.

NUTRITION:

Pretty light on the eating today, but activity level was not that high and I was drinking water like mad after the massage. You'll notice the lunch was basically a lunch in the car while driving. I don't normally eat any kind of protein bar, except Katiebars but this was the best choice I could make today.

March 23, 2015…

probably didn't eat enough yesterday, but my wife is out of town so I am living the bachelor life :) Having said that I only ate things on the approved list.

Exercise:

Back squat of 5 rounds of 3 reps with progressively heavier weight.  Had to pause at the bottom for two seconds. Super deep squats.

Then we put 55 lbs on a bar and completed 4 rounds of 

10 sumo high lift 

10 push press

20 back squat

We were not allowed to put the weight down at…

TRAINING:

4PM-

4 TABATA ROUNDS OF SPRINTS.

NUTRITION:

March 22, 2015…

TRAINING:

NONE REALLY. JUST A FEW ROLLS, CRAWLS, AND INDIAN CLUB DRILLS BEFORE CLASS TODAY.

NUTRITION:

Not a lot to report here.

Fasted from 9pm the night before until tonight about 730 pm, when we went to dinner at Katie's. She made some primal pizza crusts and then had everyone top their own pizzas, we washed it down with some hard cider and  red wine. The crusts were made from some kind of coconut flour, something from a paleo recipe she had. We…