10x5 squats w/ 26 3 KB; 10x5 press w/ 26 # KB; 10x5 rows with 35# KB; swings as per instructions with 44# KB + 20 walking lunges. 

TRAINING:

520PM-

5/3/1 DELOAD WEEK. ONLY VERY LIGHT SETS.

SQUATS

3 X 5 @ 225#

TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2 liver caps

2pm-(extremely fast food lunch)

3 MCT oil caps

3 cans of sardines in water with Tabasco sauce on them

big handful of macadamia nuts

small bag of roasted coconut flakes (Can't remember the  brand...they…

Time for me to get caught up on some of these. Eating the same as always. No cheat meals since Friday. I was naughty and didn't get my veggies in today.

TRAINING:

8/22

9AM-

20 MINUTES ALTERNATING EASY 24KG THRUSTERS AND PULLUPS

8/23

9AM-

Didn't really have much planned for training today, but I just thought I'd get some swings in to get things warm for a little stretching.

2 rounds of 6-20 Swing Protocol with…

TRAINING:

REST DAY.

NUTRITION:

8am-

200mg caffeine/green tea

3pm-

3 MCT oil caps

Planned cheat meal with a big hamburger on a GF bun and tons of fries. Washed it down with 24oz of Michelob Ultra (the only beer I can drink...it really sounded good).

4000mg fish oil - Made sure to bring this along to take to offset any inflammatory oils.

I actually should have skipped the cheat meal. The smoke in the air is causing…

TRAINING:

530PM-

5/3/1 DEADLIFTS...Staying the course, even if it means a little restraint and patience.

315 x 5

340 x 5

390 x 3

435 x 1

405 x 2

NUTRITION:

8am-

200mg caffeine/green tea

10am-

Had to stop to get dog food @ D&B, and I grabbed a small bag of jerky because I wasn't going to train early, and it just looked good!

3.25oz jerky...some kind of "Cowboy" brand that only had…

TRAINING:

530PM-

TAEKWON-DO BASIC TECHNIQUE DRILLS

NUTRITION:

8am-

200mg caffeine/green tea

2 liver caps

2pm-

3 MCT oil caps

about 7 strips of bacon wrapped in lettuce leaves with a whole avocado sliced up. Also used about 1oz of Kerrygold cheese.

4000mg fish oil

5000iu vitamin D

415pm-

1 scoop TSN Pump Igniter (new preworkout)

7pm-

2 liver…

8:35 am

Coffee

1 scoop coconut oil

12:35 pm

pineapple

Chicken Breast

piece of jerky

5 pm

2 cups salad Kale, Cabbage, 8 cherry tomatos, sunflower seeds, oil & rice vinegar, salt & pepper

8:30 pm

4 Baby Back Ribs with Seasoning

Big back potato with butter, salt & pepper

64 oz of water

TRAINING:

515PM-

KETTLEBELL GOBLET SQUAT

24KG X 5

40KG X 3

48KG X 3

BACK SQUAT (5/3/1, WITH SOME EXTRA LIGHTER REPS)

225 X 5

265 X 5

300 X 3

335 X 1

315 X 3

315 X 2

315 X 1

275 X 3

275 X 3

SEGMENTAL ROLLS

NUTRITION:

8am-

200mg caffeine/green tea

2 liver tabs

2pm-

1 tbsp. coconut oil

4oz of smoked…

TRAINING:

515PM-

HARD TAEKWON-DO HYUNG INTERVALS AND BASIC TECHNIQUE

NUTRITION:

8am-

200mg caffeine/green tea

2 liver caps

130pm-

1 tbsp. coconut oil

about 8oz of leftover grassfed sirloin

bunch of homemade baked kale chips. They were baked in coconut oil in the oven with some Himalayan salt on them. Really yummy.

3000mg fish oil

5000iu vitamin D

4pm-

1.5 scoops IMR…

TRAINING:

515PM-

HARD TAEKWON-DO HYUNG INTERVALS AND BASIC TECHNIQUE

NUTRITION:

8am-

200mg caffeine/green tea

2 liver caps

130pm-

1 tbsp. coconut oil

about 8oz of leftover grassfed sirloin

bunch of homemade baked kale chips. They were baked in coconut oil in the oven with some Himalayan salt on them. Really yummy.

3000mg fish oil

5000iu vitamin D

4pm-

1.5 scoops IMR…

TRAINING:

8/14, 8/15. Both rest days. Very rare for me to take two days in a row, but I really needed it.

8/16

DOUBLE KETTLEBELL THRUSTERS, PULLUPS, AND SPIDERMAN CRAWLS

Stayed light-medium with these and just used to loosen up and break into my training week. 10 rounds of 5 thrusters w/24kgs and 5 pullups. Did a Tabata round of Spiderman crawls at the end, still loosening up.

NUTRITION: Will keep really general for two of these…

9:30 am

Black Coffee

1 spoon full of coconut oil

10:45 am

2 eggs with 3 slices of bacon

3:00 pm

 4 cups Salad 

Kale, Cabbage, 12 cherry tomatos, sunflower seeds, 1 chicken breast, oil & rice vinegar for dressing

7:30 pm 

CHEAT MEAL:

2 cups of pad wooden & 1 cup of pad thai

2 fresh spring rolls

72 oz of water

9 am 

Black coffee

2 eggs

12:30 pm 

Chicken Breast

7 pm

Chicken Breast

4 slices of bacon

bake potato w/ butter

54 oz of water

TRAINING:

10AM-

DEADLIFTS (Still building the conventional deadlift back. Lots of medium-heavy sets)

1x3 @ 315

1x3 @ 365

2x3 @ 405

2x3 @ 365

520PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

Note the Kind bars after the first workout. Needed for glycogen replacement due to the 2nd training planned for the day. Definitely not an ideal choice, but it was the best option at the time.…

9 am

Black Coffee 8 oz

12:30 pm 

3 egg omelet with 1/4 cup cheese

6 pm

6 slices of bacon

1/2 chicken breast

3:30 pm 

6 pieces of chips ;0(

11 pm

salmon

spoon of coconut oil

56 oz of water today

TRAINING:

520PM-

TAEKWON-DO BASIC TECHNIQUE, 300 REPS OF BASIC KICKING DRILLS

NUTRITION:

August 12, 2015…

TRAINING:

10AM-

WORKING SOMETHING SLIGHTLY DIFFERENT. STILL FOLLOWING 5/31/, HENCE THE LIGHTER WEIGHTS, BUT KIND OF WORKING A PYRAMID TYPE OF WEIGHT SCHEME.

GOBLET SQUATS

1 X 3 W/24KG

1 X 3 W/40KG

1 X 3 W/48KG

BACK SQUAT:

1 X 3 @ 135

1 X 3 @ 225

1 X 3 @ 275

1 X 3 @ 295

1 X 3 @ 305

1 X 3 @ 295

1 X 3 @ 275

NUTRITION:

August 11,…

TRAINING:

530PM-

TAEKWON-DO HYUNG PRACTICE, BASIC TECHNIQUE

NUTRITION:

August 10, 2015…

TRAINING:

8/08

9am-

5/3/1 DEADLIFTS. (Easing back into these. Easy weights today. I actually feel like I did benefit quite a bit from the extra sets of 3 at the end. Going to do some of those from now on.)

1 x 5 @ 295#

1 x 5 @ 335#

1 x 5 @ 385#

2 x 3 @ 365#

8/09

1230pm

20 minutes of 40yd hill sprints @ the park.

Yes! These are back on the table!

NUTRITION:

8/08

Planned cheat meal…

TRAINING:

REST DAY

NUTRITION:

730am-

200mg caffeine/green tea

1 tbsp. coconut oil

2 liver caps

230pm-

1 tbsp. coconut oil

huge salad with albacore tuna, spinach, kale, 1 whole avocado, red cabbage, red onion, and a ton of my homemade salad dressing with olive and avocado oil, and a blend of vinegars

4000mg fish oil

5000iu vitamin D

8pm-

Went out to dinner at a Korean BBQ…