TRAINING:

5PM-

TABATA FORWARD, BACKWARDS, SIDE SPIDERMAN CRAWLS

BARBELL FRONT SQUATS.

HANDFUL OF EASY SETS AT 225 TO PRACTICE TECHNIQUE.

NUTRITION:

8am-

200mg caffeine/green tea

2 Universal caps

1 tbsp. coconut oil

2pm-

1 tbsp. coconut oil

about 8oz of grassfed sirloin

a couple strips of bacon

baked sweet potato with Kerrygold butter and a tiny amount of Kerrygold…

TRAINING:

5PM-

HARD TAEKWON-DO HYUNG INTERVALS

NUTRITION:

8am-

200mg caffeine/green tea

1 tbsp. coconut oil

2 Universal caps

130pm-

1 tbsp. coconut oil

giant bison burger

big handful of macadamia nuts

2 Universal caps

3000mg fish oil

430pm-

1.5 sccops TSN Cardio Igniter

2 Universal caps

7pm-

2 liver caps

20gr whey protein, 40gr…

TRAINING:

530PM-

TAEKWON-DO BASIC TECHNIQUE INTERVALS, HYUNGS WITH THE CLASS, LIGHT SPARRING AND BREAKING.

NUTRITION:

8am-

200mg caffeine/green tea

2 Universal caps

1 tbsp. coconut oil

2pm-

1 tbsp. coconut oil

ton of pastrami and gouda cheese in lettuce wraps

bunch of Brad's Raw Kale chips

4000mg fish oil

2 Universal caps

430pm-

1.5 scoops TSN Cardio…

TRAINING:

5/3/1 DELOAD WEEK. EASY TRAINING ONLY.

10AM-

4 MINUTES OF SPIDERMAN CRAWLS. FORWARD, BACKWARDS, SIDEWAYS.

20 MINUTES ALTERNATING 24KG DOUBLE KETTLEBELL THRUSTERS AND PULLUPS.

BARBELL CURLS: 3 X 8 W/95#

530PM-

TAEKWON-DO HYUNG PRACTICE.

NUTRITION:

9am-

1 scoop TSN Pump Igniter

2 Universal caps

11am-

20gr whey protein, 40gr carbs, 5gr creatine…

TRAINING:

530PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

8am-

caffeine/green tea

1 tbsp. coconut oil

2 Universal caps

2pm-

1 tbsp. coconut oil

huge leftover bison burger

large baked potato with butter, grated parmesan, and red pepper flakes (it sounded really good. not sure what I was thinking about having these carbs early. Felt pretty sluggish later)

4000mg fish oil

2 Universal…

TRAINING:

10/17

Real easy workout to loosen up after deadlift day. These almost never make me sore, but the volume yesterday was a little much.

3 x 5 goblet squats with 24kg

3 Getups w/24kg

3 x 10 swings with 24kg

10/18

REST DAY

10/19

5PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

8am-

200mg caffeine/green tea

2 Universal caps

1 tbsp. coconut…

TRAINING:

10AM

5/3/1 DEADLIFT DAY

225 X 5

315 X 5

365 X 5

405 X 3

455 X 1

405 X 3

405 X 3

5 X 3 @ 365 W/EXACTLY 2 MINUTES BETWEEN SETS

NUTRITION

TRAINING:

520PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

8am-

caffeine/green tea

1 tbsp. coconut oil

2 universal caps

12am-

1 liver tabs

vitamin C

2pm-

1 tbsp. coconut oil

2 leftover chicken breasts with a little olive oil to moisten

handful of raw almonds

2 universal caps

4000mg fish oil

430pm-

1.5 scoops TSN Cardio Igniter

2…

TRAINING:

520PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

8am-

caffeine/green tea

1 tbsp. coconut oil

2 Universal caps

12pm-

2 liver tabs

500mg vitamin C

2pm-

1 tbsp. coconut oil

about 12oz of leftover pot roast with bone broth

handful of raw almonds

1/2 a large cucumber sliced up with rice vinegar and Himalayan salt

3000mg fish oil

2 Universal…

TRAINING:

10AM-

TAEKWON-DO HYUNG PRACTICE

515PM-

4 MINUTES OF FORWARD, BACKWARDS, SIDEWAYS  SPIDERMAN CRAWLS

5/3/1 BACK SQUATS. TRUSTING THE PROCESS AND BEING PATIENT.

275 X 5

305 X 3

345 X 1

315 X 3

315 X 3

315 X 3

NUTRITION:

8AM-

200mg caffeine/green tea

2 Universal caps

1 tbsp. coconut oil

11am-

2 liver…

TRAINING:

515PM-

TAEKWON-DO HYUNG PRACTICE. HARD INTERVALS.

NUTRITION:

8am-

200mg caffeine/green tea

1 tbsp. coconut oil

2 Universal caps

12pm-

about 1.5oz raw almonds

 liver tabs

500mg vitamin C

2pm-

1 tbsp. coconut oil

about 8oz of leftover baked salmon

bunch of steamed spinach with a ton of butter and lemon

2 Universal caps

430pm-

1…

TRAINING:

515PM-

TAEKWON-DO HYUNG PRACTICE. HARD INTERVALS.

NUTRITION:

8am-

200mg caffeine/green tea

1 tbsp. coconut oil

2 Universal caps

12pm-

about 1.5oz raw almonds

 liver tabs

500mg vitamin C

2pm-

1 tbsp. coconut oil

about 8oz of leftover baked salmon

bunch of steamed spinach with a ton of butter and lemon

2 Universal caps

430pm-

1…

TRAINING:

515PM-

TAEKWON-DO HYUNG PRACTICE. HARD INTERVALS.

NUTRITION:

8am-

200mg caffeine/green tea

1 tbsp. coconut oil

2 Universal caps

12pm-

about 1.5oz raw almonds

 liver tabs

500mg vitamin C

2pm-

1 tbsp. coconut oil

about 8oz of leftover baked salmon

bunch of steamed spinach with a ton of butter and lemon

2 Universal caps

430pm-

1…

TRAINING:

10/09

REST DAY. 1 HOUR WALK TO REPAIR SHOP.

Had some work done on my truck. Instead of bugging someone to give me a ride to pick it up, I decided to walk the 3.5 miles in to town to get it. Nice day out.

10/10

BRIEF TAEKWON-DO HYUNG PRACTICE AND INSTRUCTING. VERY LIGHT.

10/11

9AM

5 EASY LADDER SETS OF 1-3 REPS OF BARBELL MILITARY PRESSES AND PULLUPS. ALL PRESSES WITH 135#. ALL PULLUPS…

TRAINING:

5PM

5/3/1 DEADLIFTS FOR DAYS

1 X 3 @ 325

1 X 3 @ 375

1 X 3 @ 420

2 X 3 @ 405

5 X 3 @ 365

NUTRITION:

8am-

caffeine/green tea

1 tbsp. coconut oil

2 Universal tabs

11am-

2 liver tabs

2pm-

1 tbsp. coconut oil

about 8oz of roasted chicken, handful of raw almonds

2 Universal tabs

4000mg fish oil

430pm-

1 scoop…

TRAINING:

5PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

8am-

caffeine/green tea

2 Universal tabs

1 tbsp. coconut oil

12pm-

2 liver tabs

130pm-

1 tbsp. coconut oil

2 Universal tabs

about 12oz of leftover chicken

5 strips of bacon

handful of raw almonds

4000mg fish oil

4pm-

1.5 scoops 1MR Vortex

2 Universal…

TRAINING:

TABATA FORWARD AND BACKWARD SPIDERMAN CRAWL

5/3/1 BACK SQUAT

1 X 3 @ 250

1 X 3 @ 285

1 X 3 @ 315

1 X 3 @ 315

1 X 3 @ 315

1 X 3 @ 275

1 X 3 @ 275

NUTRITION:

8am-

200mg caffeine/green tea

1 tbsp. coconut oil

2 Universal caps

12pm-

2 liver tabs

500mg vitamin C

2pm-

1 tbsp. coconut oil

about 12oz of leftover baked…

TRAINING:

10/04

9AM-

5X5: SUPERSETS OF DIPS WEIGHTED WITH 62# AND BENT ROWS WITH 106#

5X6: SUPERSETS OF DIPS WEIGHTED WITH 53# AND BENT ROWS WITH 88#

5X8: SUPERSETS OF DIPS WEIGHTED WITH 44# AND BENT ROWS WITH 80#

10/05

515PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION (10/05 ONLY)

8am-

200mg caffeine/green tea

2 Universal caps

1 tbsp. coconut oil

12pm-

2 liver…

TRAINING:

10AM-

5/3/1 DEADLIFTS

315 X 5

405 X 5

365 X 5

365 X 5

365 X 5

365 X 3

365 X 3

NUTRITION:

Wanted to get the training on there. Only a partial day so far.

9am-

1 scoop TSN Pump Igniter

2 Universal caps

11am-

20gr why protein w/ 40gr carbs and 5gr creatine monohydrate

2 liver tabs

500mg vitamin C

2pm-

3 MCT oil…

TRAINING:

530PM- 20 MINUTES ALTERNATING 24KG KETTLEBELL SNATCHES AND HINDU PUSHUPS

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2 Universal caps

2pm-

1 tbsp. coconut oil

2 Universal caps

about 10oz of leftover pot roast

big handful of raw almonds

about 1oz of grassfed cheese

4000mg fish oil

430pm-

1 scoop TSN Pump Igniter

2 Universal…