Deadlifts . . .

415# -- 1 set of 5 (straight bar + horse mask for style points: https://www.facebook.com/v/10152299406745367 )
375# -- 1 set of 5 (straight bar)
330# -- 15 sets of 5 (trap bar -- each set on the minute -- extra minute rest after 5th set, extra 2 min rest after 10th set . . . ouch!)

TRAINING:

11/26

100 BURPEES MIXED IN WITH 16 TAEKWON-DO HYUNGS

11/27

10AM

150 24" BOXJUMP BURPEES 



5PM-

TAEKWON-DO; 16 HYUNGS

11/28

10AM-

100 BURPEES 

50 PULLUPS



630PM-

TAEKWON-DO: 20 HYUNGS, BASICS,…

70# KB Turkish Get-up - 1L, 1R
88# KB Turkish Get-up - 1L, 1R

106# Turkish Get-up - 1L, 1R

Double 88# KB Front Squats (5 sets of 5 -- 45 sec. rest)
Double 70# KB Front Squats (10 sets of 5 -- 45 sec. rest)

Attempted a "normal" day today. Had the stomach flu Saturday night and have not felt well since. Nothing set well on my tummy all day!

Breakfast:

a few bites of cottage cheese with mixed berries

3 turk saus

Lunch:

a few bites of chicken taco salad (minus the chips)

1 slice of apple

WORKOUT:

This was a joke. Only got in 2 rounds of the workout. Had NO energy whatsoever and felt like I was going to hurl the whole time.…

Double 88# KB push-presses x 3 -- super-setted with -- 44# weighted pull-ups x3

Double 88# KB thrusters (sets of 1, 1) -- super-setted with -- 44# weighted pull-ups (sets of 1, 1)

Double 70# KB presses (one set of 5) -- super-setted with -- 35# pull-ups (one set of 5)

Double 62# KB presses (ten sets of 5) -- super-setted with -- pull-ups (ten sets of 5) -- 45 sec. rest between super-sets

Double 88# KB bent-over rows (one set of 5) -- super-setted with -- 35# weighted…

Dead lifts . . .

410# -- 1 set of 5 (straight bar)
370# -- 1 set of 5 (straight bar)
315# -- 15 sets of 5 (trap bar -- each set on the minute, extra minute rest after 10th set . . . ouch!)

TRAINING:

530PM-

150 BOXJUMP BURPEES (Mix of 24" and 30" box. After getting warmed up good with some sets of 5 at 24", I hit 10 X 5 at 30" with generous rest periods to keep up the speed on the burpee and the jump. Afterwards, I knocked out the remaining 100 at a 50/50 work-rest interval).

NUTRITION:

7am-

300mg caffeine

730am-

1 tbsp coconut oil

about 2-3oz of deer pepperoni

handful of raw almonds

4000mg…

Double 88# KB push-presses (sets of: 3, 2) -- super-setted with -- 44# weighted pull-ups (sets of: 3, 2)

Double 70# KB presses (one set of 5) -- super-setted with -- 35# pull-ups (one set of 5)

Double 62# KB presses (ten sets of 5) -- super-setted with -- pull-ups (ten sets of 5) -- 45 sec. rest between super-sets

Double 88# KB bent-over rows (one set of 5) -- super-setted with -- 35# weighted ring-dips (one set of 5)

Double 70# KB bent-over rows (one set of 5) --…

TRAINING:

11/22 (Thanksgiving Day)

Nasty hill sprints and 100 burpees. Didn't feel right all day long after these. Good times! Had that "coppery" taste in my mouth all day, which means I really pushed it! 

11/23

100 BURPEES

EASY DEADLIFT SINGLES TO 455# JUST TO KEEP THE GROOVE GREASED.

DOUBLE KETTLEBELL SWINGS (outside the knees)

10 x 5 W/ DOUBLE 40KG. 

NUTRITION LOG:

11/22

No junk fest on…

Dead Lifts . . . 

405# -- 1 set of 5
365# -- 1 set of 5
325# -- 15 sets of 5

50 x 44# KB overhead walking lunges (15L, 15R, 10L, 10R -- continuous)

20 x double 88# KB front squats (2 sets of 10)

30 x double 70# KB front squats (2 sets of 15)

50 x double 70# KB outside leg swings (sets of: 15, 15, 10, 10 -- stupid idea . . . really)

7:30am

8oz skim milk with 1 scoop of whey protein

8:00am

8oz coffee with creamer and 1 tbs of truvia

11:00am

6oz V8

12:00noon

1 med salad with 2tbs fat free Ceaser (spinach…

Breakfast:

3 turk saus

banana

jerky with a few almonds

Lunch:

Chicken sausage with mixed veggies

1/2 fuji apple

small handful of almonds

120 "kick-back" burpees

24 regular burpees(taking it easy on the wrist still)

Dinner:

Homeade "pizza"

brocc with a little ranch

air popped pop corn with coconut oil

I am not consistent with this but will try to do better...

7:00am

8oz skim milk with 1 scoop of whey protein powder

7:30am

16oz coffee with creamer

10:00am

8oz…

TRAINING:

5PM

150 BURPEES (Then one hour of Taekwon-Do basics practice, then another hour of demonstration).

NUTRITION:

645am-

200mg caffeine

730am-

1 tbsp coconut oil

25gr Carnivore protein with 1 tsp cinnamon

handful of sunflower seeds

4000mg fish oil

cod liver oil

5000iu vitamin D

2pm-

1 tbsp coconut oil

can of sardines in olive oil

about 6oz of linguica…

120 "kick-back" burpees   with 24 normal burpees (wrist is feeling ok tonight so might add a couple more sets tomorrow)

Break:

3 turk saus

greek yogurt with mixed berries(the frozen kind) with a little stevia

coffee with creamer

WORKOUT:

Started to do 200 snatches. Did 100 non-stop and then attempted the other 100 and got about 30 in before I had to stop. Felt like my palm was going to rip and I DO NOT want that right…

8:00am

16oz Latte

1 med banana

3:00pm

(buys at work, missed lunch)

8 pieces salami

1/2 avocado

1 string cheese

1 med cucumber…

This is my first blog. I started working out the first week of Oct and have been trying to eat better. This will allow me to see what I'm eating daily and keep better track and also allow some suggestions from those who have been doing this longer to help me improve.

8:00am

16oz Peppermint Mocha

1 med banana

10:00am

1c…

100 "burpees" or what I now call kick backs! The burpee without the push-up. Hoping that if I give the wrist a couple days rest I can finish out the month doing normal burpees!

Breakfast:

3 turk saus

greek yogurt with applesauce ( a little added stevia)

Lunch:

cheeseburger from McDonalds minus the bun cut up into a side salad with no dressing

sliced apples

probably a total of 10 fries that I ate from the kids…