TRAINING:

TAEKWON-DO: 20 HYUNGS

100 BURPEES

NUTRITION:

7am-

2 Lipo6

8am-

40gr whey protein with 1 tsp cinnamon

2000mg fish oil

2000iu vitamin D

multivitamin

10am-preworkout

2 Lipo6

12pm-postworkout

16oz of coconut water

2 handfuls of raw…

Breakfast:

3 Turk saus     13g protein

2 eggs             12g protein

1 slice of swiss cheese

coffee with a little 1%milk and sf syrup

1 Lipo6

2 Fish oil pills

12 almonds 3g

Lunch:

Beef Stew  (not sure as to how much protein was in this, my mom made it)

1/2c cottage cheese  14g

1 small tom

1 Lipo6

1 Fish Oil

12 almonds  3g

1 tbs peanut butter …

Workout:

Previous Night's Sleep:

• 9.5…

Workout:

100 burpees without the push-ups this morning

Evening:

100 kettlebell push-ups (sets of 10)

100 t-bar pulls

5-1 minute sets of crush curls with the 26 lb.

50 diamond push-ups on my knees (maybe a few more?)

Food Log:

Breakfast:

2 cups of coffee with creamer, 3 turkey sausages

Lunch:

Apple with PB, some carrots

Dinner:

Celery with PB, a few carrots, 3 turkey…

Yesterday, my nutrition kinda went on a downward spiral after my 2nd meal (several large fudge dipped pretzels, Wendy's for supper). I also didn't do my burpees for the day. Frankly, I'm a little burnt out. Working out and maintaining a healthy body is tough and while you should strive to work hard, you should enjoy it as well. You should want to do it because it makes you look and feel good, not because you "have" to or because someone else expects you to. Needless to say, there hasn't been…

Completed seven ladders! Wow.

Notes:

• Happy with my progress toward my November goal of pressing the 28kg. 
• I was able to complete a nine rung ladder with the 24kg, so that is a good sign.  I will complete the ladder program this week, with the ten rung day scheduled for Friday.
• Jim has me cleaning with the 28kg, so that I can get used to the weight.

 …

Took measurements this evening and I'm not going to lie.....pretty disappointed. It is what it is, no excuses. I can choose to wallow in it or choose to make some changes. And I choose to make changes.

-Tracking my protein intake and make sure I'm getting at least 150g in a day.

-Try and get more sleep

-Continue to watch my carbs

-Work my hiney off

Breakfast:

3 turk saus

2 eggs w/ 1 slice of cheese

1 Lipo6

2 Fish oil…

TRAINING:

DEADLIFTS

2 X 3 @ 365

2 X 2 @ 405



100 BURPEES (Experimented with plyo pushup burpees tonight.)



NUTRITION:

7am-

2 Lipo6



8am-

40gr whey protein with 1 tsp cinnamon

2000mg fish oil

2000iu vitamin D

multivitamin



2pm-

About 10oz…

Started ladders this week!

Saturday: 5 minutes of swings x4. Swinging the 20kg 12-15 reps. Felt great.

Sunday: 5 ladders 1-3 reps 20kg swings 12-15 reps; 12 kg presses

Still insecure about my presses.

Monday: 5 rounds 20 swings, 20 squats, 20 pushups, 2 minute runs.

little weak on the pushups initially then did a mind game of only counting the reps to 5, 4 times. Some how counting to 5 four times made it possible to do the 20 pushups rather than…

Saturday:

• Six ladders of
  • 1-3 Ring Rows
  • 1-3 presses @ 24kg

Sunday:

• 5x8 goblet squats @ 20kg
• Five super-sets of
  
  • Five cleans (each side) @ 28kg
  • Five push ups
• 5x10 two-handed swings 
• 3x5 snatches @ 16kg

FOOD LOG:

- Coffee with sugar-free syrup & half/half

Meal 1:

- Protein…

FOOD LOG:

- Coffee with sugar-free syrup & half/half

Meal 1:

- Protein Shake: 52g vanilla whey, 1C unsweetened almond milk, spoonful of peanut butter, cinnamon, ice & a little…

Previous Night's Sleep:

• 9.5 hours

 …

Lunch:

Hamburger from Carl's Jr. without the bun

A couple fries

Workout:

100 burpees and worked on my clean and jerk for the time I had remaining

Dinner:

Pork chops from the crock pot with pot. and onions

cucumbers with a little ranch

2 choc covered marshmallows

Previous Night's Sleep:

• 9 hours

 …

Workout:

Burpees without the push-ups

Then I did 100 push-ups (may arms are still pretty sore from yesterday's 100 KB push-ups)

10 x 10 double front squats with the 35's on the minute, next time I will try the 44's, I wanted to start at a level I thought I could do :)

100 reverse lunges

100 squats

20 minutes on the elliptical machine

Food Log:

Breakfast:

2 cups of coffee with creamer, 3 turkey…

FOOD LOG:

-Coffee with sugar-free syrup & half/half

Meal 1:

- More coffee

- Scrambled eggs in coconut oil with grated cheddar (1 egg…