TRAINING:

515PM-

17 TAEKWON-DO HYUNGS

NUTRITION:

July 13, 2015…

TRAINING:

9AM

5/3/1 SQUATS

1 X 5 @ 275

1 x 3 @ 305

1 X 1 @ 335

1000FT OF WALKING LUNGES AND 50 PULLUPS, BROKEN INTO 10 ROUNDS OF 100FT OF LUNGES AND 5 PULLUPS. NEW ROUND STARTING EVERY 2 MINUTES.

NUTRITION:

1 scoop Bpi Vortex preworkout

1 scoop Bpi BCAA after

1pm-

1 tbsp. coconut oil

huge steak and a ton of steamed kale with grassfed butter and lemon and tons of salt

4000mg fish…

TRAINING:

REST DAY, BUT PLENTY OF LOW-LEVEL DEMOS

NUTRITION:

7am-

1 tbsp. coconut oil

200mg caffeine/green tea

130pm-

1 tbsp. coconut oil

bunch of bacon and avocado wrapped in lettuce

4000mg fish oil

5000iu vitamin D

8pm-

1 tbsp. coconut oil

Huge steak and lots of salad with homemade dressing

4000mg fish oil

11pm-

50mg Zn

400mg…

TRAINING:

5/3/1 DEADLIFTS-9AM

1 X 3 @ 315#

1 X 3 @ 365#

1 X 3 @ 405#

1 X 3 @ 365#

NUTRITION:

Pre/post early training:

1 scoop Bpi Vortex before

1 scoop Bpi BCAA after

Later that day...

Double cheat meal...

Huge cheeseburger with 1/2 bun and fries, and then some GF pizza with some hard cider. Lots of carbs. Took 4000mg fish oil with it.

11pm-

50mg Zn

400mg…

TRAINING:

9AM-

300 SQUATS

50 PULLUPS

100 HINDU PUSHUPS

530PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

July 9, 2015…

TRAINING:

REST DAY

NUTRITION:

July 8, 2015…

TRAINING:

1030AM-

300 SQUATS IN THE PARKING LOT IN THE SUN

530PM-

200 REPS OF BASIC TAEKWON-DO KICKING DRILLS

NUTRITION:

July 7, 2015…

TRAINING:

9AM-

90 PULLUPS AND 90 BAR DIPS IN EASY LADDER SETS

6 MINUTES OF HINDU PUSHUPS @ 10 PER MINUTE

40# ALTERNATING DUMBELL CURLS (THIS IS A CORRECTIVE EXERCISE TO OFFSET ALL THE TRICEP WORK) 10-1 LADDER

520PM-

17 TAEKWON-DO HYUNGS

NUTRITION:

July 6, 2015…

TRAINING:

9AM-

5/3/1/ SQUATS

250 X 5

285 X 5

320 X 5

1000FT WALKING LUNGES

NUTRITION:

I forgot all about the July Challenge when I made up the batch of jasmine rice as a post workout carb. I use it from time to time to replace glycogen when I hit things really hard. Not a big deal, but a sweet potato or white potato would have been a better choice.

July 5, 2015…

TRAINING:

9AM-

60 PULLUPS AND 60 BARBELL PRESSES WITH 135# IN LADDER SETS.

NUTRITION:

Pre/post early workout

1 scoop Muscletech Anarchy

1 scoop Bpi aminos

130pm-

1 tbsp. coconut oil

4000mg fish oil

Stacey and I decided not to cook, so we got a much of BBQ from Dickey's had a bunch of ribs and sausage. Probably less than a tsp of spicy sauce with the ribs.

9pm-

1 tbsp. coconut…

TRAINING:

REST DAY

NUTRITION:

7am-

Caffeine and coconut oil.

2pm-

1 tbsp. coconut oil

bunch of smoked turkey breast slices in lettuce wraps with horseradish mustard

4000mg fish oil

5000iu vitamin D

8pm-

1 tbsp. coconut oil

This was my cheat meal for the week. The meal itself wasn't at all, but we had drinks and dessert. Had guests over for dinner. The dessert was a trip…

TRAINING:

930AM-

20 MINUTES ALTERNATING DIPS WEIGHTED WITH 44# AND STRICT HANGING LEG RAISES

4 MINUTES OF SPIDERMAN CRAWLS

530PM-

5/3/1 DEADLIFTS (Still easing into this...it is a 6 month to a year program. Very light.)

1 x 5 @ 295

1 x 5 @ 335

1 x 5 @ 385

48KG KETTLEBELL SWINGS 3 X 10.

NUTRITION:

(Not perfect at lunch...deli meat. Give myself about an 80% on that)…

TRAINING:

10AM-

50 PULLUPS IN EASY LADDER SETS

530PM-

300 SQUATS ALTERNATED WITH HINDU PUSHUPS

TAEKWON-DO BASIC KICKING DRILL, TABATA ROUND

NUTRITION:

I really hope this fitness app is off on the amount I took in today. It is ridiculously low. I love cod, and I bake it and soak it in lemon and butter. The only problem is it is low in fat and high in protein that I end up being really low in calories and fat. I literally ate…

TRAINING:

915AM-

20 MINUTES ALTERNATING HINDU PUSHUPS AND 36KG KETTLEBELL SWINGS

515PM-

TAEKWON-DO HYUNG PRACTICE AND BASIC TECHNIQUE

NUTRITION:

June 30, 2015…

TRAINING:

920AM-

SQUATS (5/3/1)

225 X 5

275 X 5

300 X 5

1000FT WALKING LUNGES

530PM-

TAEKWON-DO BASIC TECHNIQUE AND HEAVY BAG WORK

NUTRITION:

June 29, 2015…

TRAINING:

REST DAY

NUTRITION:

7am-

caffeine/green tea

1 tbsp. coconut oil

130pm-

Had to hit an extra cheat meal this week. I know my intake has been too low lately, and chronically low calories is not a good thing. I had a giant cheeseburger and ton of fries today. I made sure and take 4000mg fish oil with it and kept the rest of the day very low inflammatory.

830pm-

1 tbsp. coconut oil

about 8oz of…

TRAINING:

915AM-

20 MINUTE ALTERNATING HINDU PUSHUPS AND 40KG KETTLEBELL SWINGS

NUTRITION:

Low intake day, but also a pretty low activity day. Still, this is not enough for me. Going to have to have an extra cheat meal or something. Calories do matter in that you can eat too few. I don't want to lose weight right now.

June 27, 2015…

TRAINING:

9AM-

LADDER SUPERSETS OF 1-6 REPS OF PULLUPS AND WEIGHTED DIPS, 44#. 63 REPS OF EACH.

NUTRITION:

8am-

300mg caffeine/green tea

1 tbsp. coconut oil

930am-

sipped some Twinlab BCAA drink intra/post workout

2pm-

1 tbsp. coconut oil

about a 1lb grilled Denver steak (from the butcher shop, basically a flat iron steak).

handful of raw almonds

4000mg fish oil

5000iu…

TRAINING: (5/3/1 DELOAD WEEK...VERY LIGHT!)

DEADLIFTS

2 X 5 @ 225#

1 X 5 @ 275#

(Yes, that's it. Basically a rest day).

NUTRITION:

June 25, 2015…