TRAINING: 

10AM-

GETUPS FOR TODAY AND YESTERDAY

530PM-

TAEKWON-DO BASIC TECHNIQUE MIXED WITH GOBLET SQUATS

NUTRITION: 

May 4, 2016…

TRAINING: 

6PM-

7 PRESS/PULLUP LADDERS W THE 32KG. 

NUTRITION: 

8am-

300mg caffeine/green tea

1 tbsp coconut oil

3 BCAA caps

2pm-

1 tbsp coconut oil

about 8oz of leftover baked wild salmon

baked sweet potato with tons of Kerrygold butter and grated gouda cheese

5000iu vitamin D

430pm-

300mg caffeine/green tea

7pm-

3 BCAA caps

500mg vitamin…

TRAINING: 

12PM-

2 GETUPS

FOAM ROLLING

5PM-

TAEKWON-DO HYUNGS ALTERNATED WITH GOBLET SQUATS

NUTRITION:

8am-

caffeine/green tea

3 BCAA caps

1 tbsp coconut oil

130pm-

1 tbsp coconut oil

2 baked chicken thighs

handful of raw almonds

3000mg fish oil

5000iu vitamin D

430pm-

300mg caffeine/green tea

650mg maca…

TRAINING: 

4/28

TRAPBAR DEADLIFT LIGHT DAY

6 X 2 @ 365

4/29

TAEKWON-DO HYUNGS ALTERNATED WITH GOBLET SQUATS

4/30

REST DAY

5/01

TRAPBAR DEADLIFTS

6 X 6 @ 365

1 GETUP

TRAINING: 

530PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION: 

8am-

caffeine/green tea

1 tbsp coconut oil

3 BCAA caps

130pm-

1 tbsp coconut oil

about 6oz of leftover wild salmon

1 avocado with lime, salt, pepper

handful of pistachio nuts

about 2oz of gouda cheese

5000iu vitamin D 

430pm-

300mg caffeine/green tea

930pm-

1 tbsp coconut…

TRAINING: 

6PM-

100 PULLS, 100 PUSHES

(50 PULLUPS ALTERNATED WITH DOUBLE KETTLEBELL PRESSES, THEN 50 RING ROWS ALTERNATED WITH WEIGHTED DIPS)

NUTRITION: 

8AM-

CAFFEINE/GREEN TEA

1 TBSP COCONUT OIL

3 BCAA CAPS

130PM-

1 TBSP COCONUT OIL

HANDFUL OF PISTACIO NUTS

SPINACH AND AVOCADO SALAD WITH SLICED PEPPERED SALAMI, TOMATO, RAW SUNFLOWER SEEDS, HOMEMADE DRESSING

3000MG FISH…

4/24

TRAPBAR DEADLIFTS

6 X 5 @ 365

SOME CRAWLING DRILLS

4/25

TAEKWON-DO HYUNG INTERVALS, ALTERNATED WITH GOBLET SQUATS, BASIC TECHNIQUE

TRAINING: 

4/17

9AM

TRAPBAR DEADLIFTS

6 X 3 @ 365

4/18

530PM

TAEKWON-DO HYUNG INTERVALS, BASIC TECHNIQUE

4/19

10AM

5 X 5 PULLUPS/DOUBLE KETTLEBELL PRESSES

5 X 6 WEIGHTED DIPS/SINGLE ARM BENT ROWS

5 X 8 HINDU PUSHUPS/ALTERNATING DUMBELL CURLS

6PM-

20 MINUTE FAST WALK

4/20

10AM-

TRAPBAR DEADLIFTS

6 X 2 @…

TRAINING: 

Training consistently, despite the stress of losing Natasha. It has been a rough few weeks. I kept a minimum exercise quota the past few weeks of 1 mile of loaded carries in some fashion. 

My strategy for the next few weeks is just to reduce loads by 10% and do a few lifts each week at this reduced weight. I am also using the trapbar for deadlifts, which requires a reduced load for me anyway.

4/10

DEADLIFTS

6 X 3 @…

TRAINING: 

3/18

TAEKWON-DO HYUNG PRACTICE

3/19

MOSTLY REST DAY WATCHING AND JUDGING TOURNAMENT. 

3/20 

JUST A FEW DEADLIFTS. ATTEMPTED S FEW SUMO DEADS AFTER CONVENTIONAL FOR THE PAST YEAR. ONLY TOOK THINGS UP TO 405. THESE FEEL PRETTY AWKWARD RIGHT NOW. 

3/21

1230PM

1000FT LOADED CARRY WITH BODYWEIGHT WHILE CLEANING FLOORS

530PM-

TAEKWON-DO HYUNG…

TRAINING: 

6PM

5 MEDIUM-HEAVY CLEAN AND PRESS LADDER SETS WITH 28KG AND 36KG BELLS. 

NUTRITION:

8am-

caffeine/green tea and MCT oil

130pm-

MCT oil

turkey, avocado, grassfed cheese, and bacon in lettuce wraps...i scarfed down 2 Caveman bars because I was still hungry. 

4000mg fish oil

5000iu vitamin D

5pm

caffeine/green tea

10pm- (St. Patrick's Day! What a…

TRAINING: 

530PM-

TAEKWON-DO HYUNG PRACTICE. MAX EFFORT INTERVALS. 

NUTRITION: 

March 16, 2016…

TRAINING: 

10AM-

1 HOUR OF SLOW SEGMENTAL ROLLS, ARM BARS, AND PARTIAL GETUPS

6PM-

MEDIUM WEIGHT PRESSES AND PULLUPS. 4 LADDERS, 1-5 REPS. 24KG FOR ALL. 

NUTRITION:

8am-

caffeine/green tea

MCT oil

130pm-

MCT oil

bunch of bacon, sliced turkey, and avocado in lettuce wraps

4000mg fish oil

5000iu vitamin D

5pm-

1 scoop Cutler…

TRAINING: 

3/11

530PM-

TAEKWON-DO HYUNG PRACTICE. 

3/12

50 DOUBLE KETTLEBELL THRUSTERS/50 PULLUPS

(Following this week's basic strength training stuff. When in doubt, do basics and you don't have to kill yourself. Just grabbed a set of 24s and did some thrusters with pull-ups.)

3/13

REST DAY

3/14

6PM-TRAINED WITH TAEKWON-DO CLASS. 

BASIC TECHNIQUE INTERVALS AND THEN 4 MIXED TABATA INTERVALS…

TRAINING: 

6PM-

A FEW EASY INDIAN CLUB DRILLS AND THEN A FEW DEADLIFTS. HANDFUL OF EASY TRIPLES AT 405#.

NUTRITION: 

8am-

Caffeine and MCT oil

sipped a green tea and BCAA mix a little later. 

2pm-

1 tbsp MCT oil

pastrami and Kerrygold cheese wrapped in lettuce with hot mustard. Probably a total of about 6oz of pastrami and about 2oz of cheese

2 Caveman bars (got a big box of them. I will only have…

TRAINING: 

03/04

TAEKWON-DO HYUNG PRACTICE

03/05

REST DAY

03/06

50 REPS OF DOUBLE LONG-CYCLE PRESS WITH 24KG.

03/07

TAEKWON-DO BASIC TECHNIQUE...400 REPS OF KICKING INTERVALS. 

03/08

RESET DRILLS (SLEEP AND RECOVERY CLASS)

03/09

DOUBLE KETTLEBELL FRONT SQUATS AND FINALLY BACK TO TABATA LEOPARD CRAWLS! 

NUTRITION: …

TRAINING: 

03/01

Officially a rest day, but in reality it involved a workshop with lots of demos. 

03/02

Taekwon-Do hyungs, and then 45 minutes of hard basic technique intervals. 

03/03

50 pullups and 50 double kettlebell presses in ladder sets. All strict positive and negative reps. Got the most out of just using 24kgs for the presses. 

NUTRITION: 

March 3, 2016…

TRAINING:

REST DAY

NUTRITION: 

February 29, 2016…

TRAINING: 

9AM-

40 PULLUPS IN LADDER SETS ON THE MINUTE

5 X 8 MODIFIED T-BAR ROWS. BAR LOADED TO 155

3 X 8 BARBELL CURL WITH 95#

NUTRITION:

February 28, 2016…

TRAINING:

10AM-

DOUBLE KETTLEBELL LADDER SETS WITH MEDIUM WEIGHT. 70 REPS TOTAL IN 21 MINUTES WITH DOUBLE 53s. GOAL IS TO FOCUS ON STRICT CONCENTRIC AND ECCENTRIC PHASES OF THE LIFT. WILL WORK UP TO 100 PER SESSION AND SEE IF THERE IS A BENEFIT. 

NUTRITION: 

Didn't log yesterday.

One scoop of Betancourt Nutrition Beef protein post workout and then two big cheat meals, both involving french fries.

1st at 1pm: Double…