Workout:

• Five sets of five reps of goblet squats
• Five minutes of half-getups.
• Practiced the next step in the turkish-getup without weight

Thanks for the great workout Jim!!

• Did a bunch of…

Workout:

• Rest day.

Nutrition:

Water: One gallon, Brita filtered

8:00a - Noon:

Three egg omelet with onions, jalapenos and roast

Opti-Men Multivitamin

Iced black Americano

Fresh mixed strawberries, raspberries,…

Workout:

• 2 sets of five minutes of half-getups @ 16kg. Three minute rest between sets.
• 5 ladders of one arm presses @ 16kg
  
  
  • Three sets per ladder
  • First set one press, second set two presses, third set three presses
  • About 45 seconds between sets

Nutrition:

Water:…

4 ROUNDS OF...

20 RING DIPS

30 2-ARM SWINGS (40KG)

RUN 400YDS



Nutrition Log...

8am-

1 Lipo6 Ultra capsule

1,000mg maca root



9am-

50gr whey protein

multivitamin

300mg fish oil



230pm-

4-egg omelette with cheese, green onion and red pepper

handful of raw almonds

1 homemade paleo energy bar

300mg fish oil

2,000 vitamin…

Workout:

2 sets of 7 minutes of half-getups @ 16kg (Rested 3 minutes between sets)

2 sets of 10 two handed swings @ 16kg

Nutrition:

Water:

One gallon, Brita filtered

8:00a - Noon:

Two…

6/28

15 MINUTE MANMAKER IN PARKING LOT, ALTERNATING 24KG KETTLEBELL SNATCHES (30 REPS) AND 100YD JOG.



6/29

TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING, BREAKING.



Nutrition blog...

6/29

(Sorry no log from 6/28...promise no cheating on that day).



630am-

1 Lipo6 Ultra capsule

1,000mg maca root



7am-

50gr whey protein

multivitamin

300mg fish…

Workout:

• Kept with swings today because my forearms are tender.
• 20 minutes of swings, alternating between 16kg and 20kg.  
• Started at the top of the minute, 10 swings, then actively rested until the top of the next minute
• Had to take an extra minute three times and an extra two minutes once at the end.
• All and all, I felt like my form wasn't as good as yesterday. But I feel it more today.
• Noticed that I was tending to keep my elbows…

Workout:

• Did 15 minutes of swings, alternating between 16kg and 20kg.  
• Started at the top of the minute, 10 swings, then actively rested until the top of the next minute
• Only had to take an extra minute two times
• I'm pretty proud of that workout!

Nutrition

• One gallon water, Brita filtered.

8:00a - Noon

• Paleo Frita: Eggs, onion,…

So... for doing a bunch of kettlebell, and then eating junk... my body is quite righteously kicking my butt...

I'm ready to eat clean now.  :)

500 squats

100 pullups

100 Hindu pushups



Squats were done sets of 50, with a new set beginning every 2 minutes (20 minutes).



Pushups and pullups were done in 20 rounds of 5 reps of each, starting a new round every minute (20 minutes).



Rested one extra minute after the squat sets, so it took me almost exactly 41 minutes.



6/24

Taekwon-Do: 18 hyungs.



Nutrition Blog...

6/24- Nothing remarkable, other than one small cheat. My awesome…

Workout:

1. Rest day

Notes:

• Friday is going to be my rest day, in preparation for heavy workouts over the weekend when I can get to Caldwell.

Nutrition:

0.75 Gallon water, Brita filtered

 …

Workout:

1. Russian Swings: 9 sets of 10 reps @ 16kg

Notes:

• I was planning to try for 10 sets of swings, but I got nauseous half way through the ninth set.  So, I just gingerly finished up that set and called it a day.
• Seems like my core is feeling more solid already!
• I am amazed at the variety of muscles that are sore. I have no idea how the swings exercises them, but they certainly do.
• Nutrition was totally screwed up…

Workout:

Russian Swings: 8 sets of 10 reps @ 16kg

Swing Cleans: 1 sets of 7 reps @ 16kg

Nutrition

Water: 0.5 Gallon, Brita filtered

 …

Workout:

Russian Swings: 7 sets of 7 reps @ 16kg

Bailed on practicing the cleans due to sore forearms

Nutrition:

Water: One gallon, Brita filterted