TRAINING:

5/30

5PM-

16 TAEKWON-DO HYUNGS AND 30# MACEBELL 360s. 

I really about destroyed myself with the macebell. This is a very nasty tool. I know when the soreness starts creeping in an hour later that it is going to be serious. Everything from the waist up is destroyed. 

645PM-

DEADLIFTS:

EASY SINGLES AT…

So I have been tracking my food on myfitnesspal since it keeps track of everything for me. Will give the total for the day:

Calories:1,424

Carbs: 85(most of these are from my fruit and veggies)

Fat:57

Protein:125

WORKOUT:

Tabata sets:

-BoxJumps/2 arm swings with 53

-BoxJumps/Double Swings w/35s

-Double Swings with 35s/Double half-snatch with 26s

-H2H swings with 44/Double half-snatch w/26s

BJJ

8 a.m.

tea with coconut milk

chicken and veggie salad with mayo dressing

homemade 85% dark chocolate

2 p.m.

a scary slimy green smoothie with kefir, whey, gelatin, spinach, kale, berries, papaya, fish oil and an orange

a multi, vit d, a probiotic and magnesium supplement

8 p.m.

rice with beef and mustard greens, an avocado and some homemade yogurt (no low-fat in this…

TRAINING 

5/28

10AM-

20 MINUTES ALTERNATING 28KG KETTLEBELL SNATCHES AND HINDU PUSHUPS

5PM-

16 TAEKWON-DO HYUNGS

5/27

4 DOUBLE KETTLEBELL CLEAN, SQUAT, PRESS LADDERS, 1-3 REPS. DOUBLE 32s. 

(Today I added strict straight legged toes-to-bar for each rep)

NUTRITION:

830am-

3 scoops Muscletech Neurocore

11am-

50gr Carnivore protein

130pm-

1 tbsp…

Warm up:

5RDS

20x IN swing @ 50#

7 x jumping lunge (ea)

10 x push up

Work out:

5RDS

2x DL @ 255#

10 x poor man hyper

10x bench dip

7RDS

6x C&P @ 80# AN

30m propeller @ 135#

10 x pull up

5RDS

Mini leg blaster: 10x air squat/5x lunge (ea)/5x jumping lunge (ea)/5x squat jump

5x ATB

BJJ practice

BJJ practice. Technique and rolling. Legs are torched from Monday's squat session.so that was fun. 

TRAINING:

10AM-

DOUBLE KETTLEBELL CLEAN, SQUAT, PRESS LADDERS. 5 LADDERS, 1-3 REPS. 32KG BELLS. 

NUTRITION:

830am-(preworkout)

3 scoope Muscletech Neurocore

11am-(postworkout)

50gr Carnivore protein

handful of raw almonds

fish oil

cod liver oil

5pm-

Got stuck eating out today. Minimized the damage and went to the Mongolian grill. 

huge bowl filled with beef, red cabbage, green…

TRAINING:

10AM-

KETTLEBELL SWINGS: 5 X 10 W/40KG

KETTLEBELL SNATCH: 5 X 10 /40KG

BOX JUMPS: 5 X 3 @ 30-32"

5PM-

TAEKWON-DO BASIC TECHNIQUE: 300 REPS

NUTRITION:

830am-(preworkout)

3 scoops Muscletech Neurocore

1120am-(postworkout)

50gr Carnivore protein

handful of raw almonds

fish oil

cod liver oil

2pm-

1 tbsp coconut oil

huge…

4 fish-oil

vit d

probiotics

multi--vit

cottage cheese with blueberries

3 strips of bacon

coffee with creamer

chicken burger with brocc/cauliflower

1/2 Fuji apple

handful of almonds

WORKOUT:
tabata sprints on treadmil

homemade enchiladas

green salad with 2tbs salad dressing

BJJ practice. Fundamentals and rolling

TRAINING:

5/20

10AM-

5 DOUBLE KETTLEBELL CLEAN, SQUAT, PRESS LADDERS. 1-3 REPS. DOUBLE 32KG. 

5PM-

16 TAEKWON-DO HYUNGS, 2X50 TECHNIQUE DRILLS.

NUTRITION:

830AM-(preworkout)

200mg caffeine

1145am-(postworkout)

50gr Carnivore protein

handful of blueberries and raw amonds

fish oil

cod liver oil

2pm-

1 tbsp coconut oil

bunch of bacon strips and a whole…

20 min easy jog

4 fish-oil

vit-d

probiotics

multi-vit

3 slices bacon

1/2 c. 2% cottage cheese

blueberries

coffee with creamer

WORKOUT:

3 ROUNDS OF:

30 sec H2H swings with 44

30 sec rest

30 sec H2H swings with 44

30 sec Goblet squat with 44

30 sec rest

30 sec H2H swings with 44

30 sec Goblet squat with 44

30 sec jump squat

30 sec rest

30…

Warm up:

3RDS

10x OHS @ 75#

10x push up

3x pull up

Work out:

1) work up to 1 RM Front squat

135x3/155x3/175x3/195x3/215x3/225x3/235x2/240x1/245x made it half way down 240 is new OR by 5#

2) 3x front squat @ 75% 1 RM (180#) every 40 sec for 10 RDS

3) 5 RDS

8x DL @ 185#

30m farmer walk @ 2 IN (50/60#)

5 x (ea arm) weighted sit up @ 35#

4) 3 RDS

10 x elevated push up…

TRAINING:

5/17

16 TAEKWON-DO…

TRAINING:( Catching up on a few days).

5/14

10AM-

KETTLEBELL SWINGS:

5 X 10 W/40KG



DOUBLE KETTLEBELL FRONT SQUATS

3 X 5 W/40KG X2



DOUBLE KETTLEBELL PUSH PRESS

3 X 3 W/40KG X2



5PM-

3 TAEKWON-DO HYUNGS AND 4 X 50 KICKING DRILLS

5/15

10AM-

100…

BJJ class: technique and rolling

BJJ: double class technique and rolling