TRAINING:

915AM-

WEIGHTED DIPS AND HEAVY BENT ROWS IN SUPERSETS

5 X 5- DIPS WEIGHTED WITH 62# AND ROWS WITH 106#

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

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

NUTRITION:

815am

1 scoop TSN Pump Igniter

1015am-

20gr whey protein,40gr carbs

1 liver caps

500mg vitamin C

2pm-

3 MCT oil caps

lettuce wraps with about 6…

TRAINING:

9/11

REST DAY

9/12

12PM-

MAXIMUM EFFORT TAEKWON-DO HYNGS AT STUDENT TEST IN BOISE.

NUTRITION:

9/11

Nutrition was normal. Sorry I didn't log it. I was super strict because I didn't want to feel terrible for the next day. I had to be 100%.

9/12 (Planned cheat meal(s) today. One was after the hardest training session of the month, and about 18hrs since the last meal. I also had two social events…

11:30 am 

Aidell's Chicken Sausage (2 links)

Coffee 1 tablespoon coconut oil & butter

5:20 pm organic meatballs (7 of them)

9 pm 

Grilled Salmon 

Caesar Salad 

64 oz of water 

19,566 Steps today ( yard work)!!!!!! =)

TRAINING:

10AM-

DEADLIFTS

325 X 3

365 X 3

415 X 3

365 X 3

365 X 3

365 X 3

520PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

1045am-

2 liver caps

1 small organic whey protein and coconut bar (Stephanie gave me it). Really good. Forgot the name.

500mg vitamin C

2pm-

3 MCT oil…

Its 1 am just got home from Jacki's cheated tonight 

See you tomorrow (Friday) 

TRAINING:

520PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

8am-

200mg caffeine/green tea

1 tbsp. coconut oil

2 liver caps

2pm-

2 MCT oil caps

2 cans of sardines in water with some Tabasco sauce

2 "Cave Man" bars...supposedly a paleo-friendly bar. Not bad really.

1 small bag of dried seaweed

430pm-

1 scoop 1MR Vortex

7pm-

1 liver caps

500mg vitamin…

9:55 am

Coffee

1 tablespoon of butter & coconut oil

1 pm

3 egg omelet

1/3 cup mushrooms

took a nap

7 pm 

Roast Beef 1 lbs

9 pm

Roast beef .5 lbs

64 oz of water

Tomorrow evening we are going to Jacki's so its going to be cheat evening with a margarita or two and chicken enchiladas...

8:34 am

Coffee 

1 tablespoon butter & coconut oil

10 am

Same as above

1:15 pm

ground grass feed beef with organic tomato sauce

3 pm 24 oz of black ice tea 

7 pm

salad (the usual) with tomato, chicken, avocado 

oil & rice vinegar for dressing

10 pm 

2 squares of dark chocolate 

52 oz of water today

TRAINING:

10AM-

4 MINUTE TABATA SPIDERMAN CRAWL

BACK SQUAT: 5/3/1

225x3

250x3

285x3

320x2

315x2

275x3

275x3

275x3

525PM-

TAEKWON-DO HYUNG PRACTICE AND BASIC TECHNIQUE DRILLS

9/07

REST DAY

NUTRITION:

915am-

1 scoop TSN Pump Igniter

11am-

20gr whey protein with 40gr carbs and 1 tsp cinnamon

2 liver…

8:45 am 

Coffee 

1 Tablespoon Coconut Oil & 1 Tablespoon of Kerrygold Butter

9:45 am 

Same as above

11 am 

Cool Lime Refresher from Starbucks 24 oz. 90 calories

(21 g of sugar) (WHOOPS) =) was that bad? 

1 pm

Sweet potato w 2 tablespoons of kerry gold butter and salt

5:14 pm

1 slice of gluten free pizza

9 pm 

2 zucchinis 

organic tomato sauce with…

TRAINING:

9/5

REST DAY

9/6

20 MINUTES ALTERNATING DOUBLE 24KG THRUSTERS AND PULLUPS (50 OF EACH. LIGHT DAY)

NUTRITION:

9/5

Planned cheat meal with a giant hamburger on a GF bun with piles of French fries and Michelob Ultra. Sad, I know. This is the only beer I seem to be able to handle...(What is it with me and giant hamburgers lately? Not even hugely interested in steak or chicken.)

9/6

830am-

1…

TRAINING:

920AM- About 32 minutes of upper-body destruction.

TIMED SUPERSETS: 

5 X 5 WEIGHTED DIPS WITH 53# AND BENT ROWS WITH 106#;

5 X 6 WEIGHTED DIPS WITH 44# AND BENT ROWS WITH 88#;

5 X 8 WEIGHTED DIPS WITH 36# AND BENT ROWS WITH 80#;

1 X 20 UNWEIGHTED DIPS AND LIGHT BENT ROWS WITH 53#.

115 REPS TOTAL OF EACH

NUTRITION:

8am-

1 scoop TSN Pump Igniter

10am-

Recovery Protein shake…

TRAINING:

10AM-

5/3/1 DEADLIFTS

1 X 5 @ 315#

1 X 5 @ 345#

1 X 5 @ 395#

2 X 3 @ 365#

530PM-

TAEKWON-DO HYUNG PRACTICE: MAX EFFORT INTERVALS. 90 SECONDS REST BETWEEN HYUNGS.

NUTRITION BLOG:

9am-

300mg caffeine/green tea

1050am-

2 Kind chocolate and dried cherry bars

2 liver caps

500mg vitamin C

2pm-

1 tbsp. coconut oil

1 large leftover…

TRAINING:

520PM-

TAEKWON-DO BASIC TECHNIQUE. 300 REPS OF BASIC KICKING DRILLS IN TIMED INTERVALS.

NUTRITION:

8am-

200mg caffeine/green tea

2 liver caps

2pm-

1 tbsp. coconut oil

whole bunch of sliced salami, pepperoni, and prosciutto with about 2oz of Kerrygold cheese. I put these on a wheat free cracker made primarily of nut four. Still not a 100% perfect meal. I ate about 1/2 the box, which equaled about 50gr of…

TRAINING:

10AM-

KETTLEBELL GOBLET SQUATS

1 X 5 @ 24KG

1 X 5 @ 40KG

BARBELL BACK SQUAT:(5/3/1)

1 X 5 @ 135#

1 X 5 @ 235#

1 X 5 @ 270#

1 X 5 @ 305#

2 X 3 @ 275#

1000FT WALKING LUNGES @ 1.5:1 WORK REST RATIO

530PM-

RESET DRILLS, FOAM ROLLING

(Pretty snapped up from earlier training)

NUTRITION:

9am-

1 scoop TSN Pump…

Jim:

Did my workout yesterday but did not start back to TKD 'cause I took my guitars to Bolin Guitars. Found out my Strat was dated December 3, 1963! It is an old geezer like me but worth a lot more. I am hoping that John Bolin can put it back in good shape. 

TRAINING:

515PM-

TAEKWON-DO HYUNG PRACTICE. HARD INTERVALS.

(Took 8/30 as an extra rest day)

NUTRITION:

8am-

200mg caffeine/green tea

2 liver caps

130pm-

1 tbsp. coconut oil

about 8oz of leftover steak

handful of toasted pumpkin seeds

about 2oz of Kerrygold cheese

3000mg fish oil

100mg PS

430pm-

1 scoop TSN Pump Igniter

7pm-

2…

TRAINING:

9AM-

Still on the light deload week. I have been using this on a light day between my other training.

10 ROUNDS OF...

5 DOUBLE 24KG KETTLEBELL THRUSTERS

5 PULLUPS

NUTRITION:

8am-

1 scoop TSN pump igniter

10am-

2 liver caps

500mg vitamin C

1230pm-

giant grassfed beef hamburger on a lettuce wrap

4000mg fish oil

100mg PS

9pm-

2 glasses…

TRAINING:

530PM

5/3/1 DEADLIFTS. Supposed to be deload week. This is a very light day, but still way more than I was supposed to lift according to plan. I have to be more disciplined about it.

225 x 5

315 x 5

365 x 3

405 x 1

NUTRITION:

8am-

200mg caffeine/green tea

2 liver caps

2pm-

small bag of Lara paleo coconut trail mix and a couple handfuls of roasted coconut flakes

1 tbsp coconut…

TRAINING:

515PM-

17 TAEKWON-DO HYUNGS, BASIC TECHNIQUE

NUTRITION:

I started supplementing with some phosphatidylserine (PS). See the link for more. I'll let you know how it works after a few weeks. Want to see if this ups my recovery time and gives me better sleep. I know I did sleep like a baby last night. That might only be because of better air today.…