TRAINING:

TABATA FORWARD AND BACKWARD SPIDERMAN CRAWL

5/3/1 BACK SQUAT

1 X 3 @ 250

1 X 3 @ 285

1 X 3 @ 315

1 X 3 @ 315

1 X 3 @ 315

1 X 3 @ 275

1 X 3 @ 275

NUTRITION:

8am-

200mg caffeine/green tea

1 tbsp. coconut oil

2 Universal caps

12pm-

2 liver tabs

500mg vitamin C

2pm-

1 tbsp. coconut oil

about 12oz of leftover baked…

TRAINING:

10/04

9AM-

5X5: SUPERSETS OF DIPS WEIGHTED WITH 62# AND BENT ROWS WITH 106#

5X6: SUPERSETS OF DIPS WEIGHTED WITH 53# AND BENT ROWS WITH 88#

5X8: SUPERSETS OF DIPS WEIGHTED WITH 44# AND BENT ROWS WITH 80#

10/05

515PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION (10/05 ONLY)

8am-

200mg caffeine/green tea

2 Universal caps

1 tbsp. coconut oil

12pm-

2 liver…

TRAINING:

10AM-

5/3/1 DEADLIFTS

315 X 5

405 X 5

365 X 5

365 X 5

365 X 5

365 X 3

365 X 3

NUTRITION:

Wanted to get the training on there. Only a partial day so far.

9am-

1 scoop TSN Pump Igniter

2 Universal caps

11am-

20gr why protein w/ 40gr carbs and 5gr creatine monohydrate

2 liver tabs

500mg vitamin C

2pm-

3 MCT oil…

TRAINING:

530PM- 20 MINUTES ALTERNATING 24KG KETTLEBELL SNATCHES AND HINDU PUSHUPS

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2 Universal caps

2pm-

1 tbsp. coconut oil

2 Universal caps

about 10oz of leftover pot roast

big handful of raw almonds

about 1oz of grassfed cheese

4000mg fish oil

430pm-

1 scoop TSN Pump Igniter

2 Universal…

TRAINING:

10AM-

1 ROUND TABATA FORWARD AND BACKWARD SPIDERMAN CRAWL

BACK SQUAT

1 X 5 @ 235

1 X 5 @ 265

1 X 5 @ 300

1 X 3 @ 300

1 X 3 @ 275

1000FT WALKING LUNGES

NUTRITION:

9am-

1 scoop TSN Pump Igniter

2 Universal caps

11am-

20gr whey protein, 40gr carbs, 5gr creatine monohydrate

2 liver caps

2pm-

3 MCT oil caps

about…

TRAINING:

515PM-

TAEKWON-DO HYUNG PRACTICE. HARD INTERVALS.

NUTRITION:

8am-

200mg caffeine/green tea

2 Universal caps

2 liver caps

2pm-

3 MCT oil caps

leftover baked chicken breast

small baked sweet potato with tons of butter and some grated romano cheese

4000mg fish oil

2 Universal caps

430pm-

1 scoop TSN Pump Igniter

7pm-

2 liver…

TRAINING:

9AM-

ALTERNATING DIPS AND SINGLE ARM ROWS

5 X 5 DIPS WEIGHTED W/62# AND SINGLE ARM ROWS WITH 106#

5 X 6 DIPS WITH 53# AND ROWS WITH 88#

5 X 8 DIPS WITH 44# AND ROWS WITH 80#

BARBELL CURLS

3 X 8 W/95#

NUTRITION:

8am-

1 scoop TSN Pump Igniter

2 Universal caps

10am-

20gr whey protein with 40gr carbs

2 liver caps

1230pm-

giant hamburger with a…

TRAINING: 5/3/1 DELOAD WEEK

9AM

DEADLIFTS

Just a handful up to 405#

SWINGS

5 x 10 w/48KG

DRAGON FLAGS

3 X 3

NUTRITION:

830am-

1 scoop TSN Pump Igniter

2 Universal caps

10am-

2 liver caps

500mg vitamin C

1pm-

3 MCT oil caps

about 12oz of leftover grassfed flank steak

1 large baked sweet potato with tons of butter, grated…

TRAINING:

REST DAY/RANGE DAY

NUTRITION: (Mostly a fasting day)

8am-

200mg green tea/caffeine

2 Universal caps

12pm-

2 liver caps

500mg vitamin C

230pm-(pre-range snack)

Can of zero carb Monster

small bag of raw almonds

7pm-

3 MCT oil caps

Didn't feel like cooking and we decided to hit the only healthy thing in Canyon County: The Mongolian grill. Just filled the…

TRAINING:

515PM

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

8am-

200mg caffeine/green tea

12pm-

2 liver caps

500mg vitamin C

2pm-

3 MCT oil caps

about 10oz of leftover baked wild salmon. I didn't realize I was out of lemon to squeeze on it. Used rice vinegar and it was amazing!

small package of a coconut and almond "paleo" trail mix

100mg PS

430pm-

1 scoop TSN…

TRAINING:

5PM-

TAEKWON-DO BASIC TECHNIQUE. 6 TABATA KICKING INTERVALS AND A FEW EXTRA FOR A TOTAL OF 500 REPS.

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

1145am-

2 liver caps

500mg vitamin C

2pm-

3 MCT oil caps

about 1/2 of a rotisserie chicken

2 miniature avocados with lemon juice and cayenne pepper

4000mg fish oil

100mg…

9 am 

Bullet Proof Coffee =)

11:50 am

3 pieces of jerky

12:45 pm

left over rotisserie chicken

6 baked carrots

7 pm

HUGE salad (my usual)

tomatos, cucumbers, chicken, sunflower seeds, avocado.

Gallon of water =) 

BTW my husband told me last night that he notices that i look stronger, thanks to you!

TRAINING:

5/3/1 DELOAD WEEK

DOUBLE KETTLEBELL FRONT SQUATS

1 X 5 W/ DOUBLE 24KG

1 X 5 W/DOUBLE 32KG

1 X 3 W/DOUBLE 40KG

2 X 5 W/DOUBLE 32KG

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2 liver cap

2pm-

3 MCT oil caps

3 grilled elk sausages

handful of raw almonds

4000mg fish oil

100mg PS

4pm-

1 scoop TSN Pump…

TRAINING:

515PM-

TAEKWON-DO HYUNG PRACTICE

9/20

REST DAY

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2 liver caps

2pm-

3 MCT oil caps

about 1/2 of a rotisserie chicken

handful of raw almonds

4000mg fish oil

100mg PS

430pm-

1 scoop TSN Pump Igniter

7pm-

2 liver caps

500mg vitamin…

TRAINING:

9/18

REST DAY

9/19

9AM-

20 MINUTES ALTERNATING DOUBLE KETTLEBELL THRUSTERS AND PULLUPS. ALL THRUSTERS WITH 24KG.

BARBELL CURLS

3 X 8 @ 95#.

The barbell curls really are done as a sort of pre-hab exercise to balance out the number of pushups I get in during Taekwon-Do warm ups. The default number of those is 200 reps per week. I need to offset some of that arm pushing with some more pulling to keep the…

TRAINING:

9/16

REST DAY...FOAM ROLLING ON PVC PIPES ONLY

9/17

DEADLIFTS (5/3/1 HEAVY DAY)

1 X 5 @ 345

1 X 3 @ 390

1 X 1 @ 440

2 X 2 @ 405

2 X 3 @ 365

NUTRITION:

8am-

200mg caffeine/green tea

2 liver caps

2pm-

3 MCT oil caps

giant leftover elk burger on a GF bun

handful of raw almonds

1oz of grassfed cheese

3000mg fish oil

100mg…

TRAINING:

1030AM

4 MINUTES OF TABATA SPIDERMAN CRAWLS

BACK SQUAT (5/3/1)

1 X 5 @ 225

1 X 5 @ 265

1 X 3 @ 305

1 X 1 @ 340

530PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

930am-

1 scoop TSN Cardio Igniter

11am-

2 liver caps

500mg vitamin C

2pm-

1 tbsp. coconut oil

about 10oz of grilled steak

handful of macadamia…

TRAINING:

530PM-

TAEKWON-DO HYUNG PRACTICE AND INSTRUCTION

NUTRITION:

8am-

200mg caffeine/green tea

2 liver caps

3 MCT oil caps

130pm-

3 MCT oil caps

about 8oz of leftover grilled sirloin

handful of macadamia nuts

3000mg fish oil

100mg PS

430pm-

Sample packet of Optimum PRE preworkout

7pm-

1 liver caps

500mg vitamin…

8:20 am 

Coffee 

tablespoon of butter & coconut oil

11 am 

my usual chicken salad with rice vinegar & olive oil dressing

3 pm 

fully chicken breast

7 pm

Zucchini noodles with meat sauce

50 oz of water

my life has been crazy. We just got an offer on our house and close in 10 days!! Sorry i haven't posted the last few days!

See you Wednesday and then hopefully…