TRAINING:

MOSTLY A REST DAY. SOME INDIAN CLUB WORK.

NUTRITION:

January 21, 2016…

TRAINING:

10AM-

BABY ROLLING, CRAWLING, FOAM ROLLING.

530PM-

TAEKWON-DO HYUNG PRACTICE.

NUTRITION:

January 20, 2016…

TRAINING:

1030AM-

200 HINDU SQUATS

100 HINDU PUSHUPS

530PM-

TAEKWON-DO BASIC TECHNIQUE

200 REPS BASIC KICKING DRILLS

NUTRITION:

January 19, 2016…

TRAINING:

530PM-

TAEKWON-DO HYUNG AND BASIC TECHNIQUE

NUTRITION:

January 18, 2016…

TRAINING:

1/15, 1/16 BOTH REST DAYS

01/17

VOLUME DEADLIFTS FOR DAYS

1 X 4 @ 315

1 X 4 @ 405

8 X 4 @ 365

2 MINUTES REST BETWEEN SETS

NUTRITION:

January 17, 2016…

TRAINING:

530PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

January 14, 2016…

TRAINING:

10AM-

5 LADDER SETS OF DOUBLE KETTLEBELL PRESSES AND PULLUPS - 2,3,5 REPS. ALL PRESSES WITH 28KG

(Nice to actually be able to do pullups again. The first few sets were kind of tentative.)

3 x 8 alternating Zottman curls with 40# dumbells. Nice and strict. These are to even out all the tricep work every week with class pushups.

515PM-

TAEKWON-DO HYUNG AND BASIC TECHNIQUE PRACTICE.

NUTRITION:…

TRAINING:

530PM-

TAEKWON-DO HYUNG, BASIC TECHNIQUE PRACTICE

NUTRITION:

January 12, 2016…

TRAINING:

530PM-

4 TABATA KICKING ROUNDS

NUTRITION:

8am-

caffeine/green tea

1 tbsp. coconut oil

2pm-

1 tbsp. coconut oil

about 8oz of sliced pastrami with hot mustard

handful of raw almonds

4000mg fish oil

5000iu vitamin D

430pm-

2 scoops TSN Cardio Igniter

930pm-

We had three giant avocados that were perfectly ripe for guacamole, so I made a bunch…

TRAINING:

01/09

12PM-

MAX EFFORT TAEKWON-DO HYUNGS AT STUDENT TESTING

01/10

VOLUME DEADLIFTS

1 X 3 @ 315

1 X 3 @ 405

9 X 3 @ 365

NUTRITION:

01/09

730am-

caffeine/green tea

1 tbsp. coconut oil

11am-

1 scoop Cutler Legend preworkout

3pm-

1 tbsp. coconut oil

large baked sweet potato with Kerrygold butter, cheese, and red pepper…

TRAINING:

9AM-

20 MINUTES OF LONG CYCLE PRESSES WITH THE 24KG. EASY LADDER SETS OF 1-5 REPS ON THE MINUTE.

NUTRITION:

815am-

1 scoop Cutler Legend preworkout

10am-

1 scoop beef protein isolate with 2 tbsp. brown sugar and 1 tsp raw cinnamon

handful of raw almonds

4000mg fish oil

2pm-

1 tbsp. coconut oil

8oz uncured pastrami in lettuce wraps with spicy mustard

4000mg fish…

TRAINING:

REST DAY. FOAM ROLLING.

(It is really truly hard for me to every actually get a full "rest day." There is always a certain default level of exercise demos, equipment lifting, martial art technique demo, etc.)

NUTRITION:

8am-

caffeine/green tea

1 tbsp. coconut oil

10am-

1 scoop Betancourt beef protein isolate with 1 tsp raw cinnamon

handful of raw almonds

4000mg fish…

TRAINING:

9AM-

DEADLIFTS FOR DAYS. WORKING A VOLUME DEADLIFT PROGRAM WITH THE STRAIGHT BAR. NOT HEAVY, BUT REALLY DENSE.

315 X 5

405 X 5

3 MINUTE REST

365 X 5

2 MINUTE REST

5 X 5 @ 335 W/60 SECONDS REST BEWTWEEN SETS

5 X 5 @ 315 W/60 SECONDS REST BETWEEN SETS

22,800 TOTAL POUNDS MOVED.

530PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

8am-

1.5 scoops Cutler…

TRAINING:

10AM-

TAEKWON-DO HYUNG PRACTICE

520PM-

4 ROUNDS TABATA KICKING DRILLS. BASIC TECHNIQUE.

NUTRITION:

9am-

1 scoop TSN Cardio Igniter

3 MCT oil caps

11am-

2 Universal liver tabs

500mg vitamin C

2pm-

1 tbsp. coconut oil

leftover grassfed beef hamburger in a lettuce wrap with spicy mustard

handful of raw almonds

about 1oz of dried…

TRAINING:

10AM

BUNCH OF DYNAMIC STRETCHING DRILLS. 2 MIXED TABATA ROUNDS OF 36KG KETTLEBELL SWINGS AND HINDU PUSHUPS.

515PM-

SHORT TAEKWON-DO HYUNG PRACTICE FOLLOWED BY 2 TABATA KICKING DRILLS AND THEN BASIC TECHNIQUE

NUTRITION:

8am-

caffeine/green tea/yohimbine mix

12pm-

2 liver caps

500mg vitamin C

2pm-

3 MCT oil caps

about 12oz of leftover wild baked salmon

1…

TRAINING:

Sticking with the thruster/windmill substitute. Highlights of the past week have been being able to throw the pullups back into the mix. This makes me really happy.

5/3/1 deadlift day was Sunday. Didn't push things at all and just stuck with the process.

1 x 6 @ 315

1 X 3 @ 405

1 x 1 @ 455

Just did sets of windmills with the 36kg for all for time constraints.

Things will start freeing up and I will have more…

TRAINING:

Still working through this year's getup challenge, with my modification of the single-arm thruster/windmill instead of the getup due to the toe injury.

Highlights of the past week include now being able to include pullups with the getups. That was impossible until this week due to the shoulder/lat issue (promise I'm not falling apart).

5/3/1 deadlift cycle is going well.

Deadlifts on 12/13 were:

1 x 3 @ 335

1 x 3 @…

TRAINING:

12/04

REST DAY

12/05

Handful of kettlebell thruster-windmills

Light Taekwon-Do hyung practice and instruction at student test.

12/06

DEADLIFTS (5/3/1 WITH SOME EXTRA SETS)

315 X 5

405 X 5

405 X 3

405 X 3

365 X 6

365 X 6

365 X 6

NUTRITION:

8am-

1.5 scoops Cutler Legend preworkout

1030am-

1 scoop Betancourt beef protein…

TRAINING:

12/02

HANDFULL OF 48KG SWINGS, 2 SINGLE ARM THRUSTER WINDMILLS WITH 24KG. LOTS OF GETUP DEMOS, WORKING AROUND THE SPRAINED BIG TOE

12/13

PRETTY MUCH THE SAME AS THE DAY BEFORE. TAEKWON-DO HYUNGS INSTEAD OF SWINGS TODAY.

NUTRITION:

Done with creatine loading phase.

8am-

caffeine/green tea

12pm-

2 liver caps

2pm-

1 tbsp. coconut oil

bunch of sliced…

TRAINING:

11/30

TAEKWON-DO BASIC TECHNIQUE

12/01

1030AM-

EASY SETS OF GOBLET SQUATS, WINDMILLS AND HANGING LEG RAISES, 24KG.

530PM-

TAEKWON-DO BASIC KICKING DRILLS

NUTRITION: Day 2 of creatine loading phase...damn I hate this. Weight at 231.

8am-

caffeine/green tea

5gr creatine

3 MCT oil caps

145pm-

5gr creatine

1 tbsp. coconut oil

about 12oz of…