TRAINING:

I DID IT!! A REST(ISH) DAY.  JUST THE STUFF I DID TO SHOW CLIENTS WHAT TO DO!! A FEW HACK SQUATS, SMITHS, BURPEE BOX JUMP PULL UPS (JUST A FEW EXAMPLES).  I DID NOT DO BURPEES, NOTHING.  AND I THINK MY BODY WILL THANK ME AFTER TOMORROW LOL!

SO WHEN I WAS TRYING TO CARB BACK LOAD I COULD BARELY HIT 150G BUT THEN TODAY, NOT EVEN TRYING I HIT 120G WITHOUT REALIZING IT.... :/ I THINK A LOT OF IT WAS THE CHIA SEEDS AND COCONUT FLAKES BUT STILL!! SO WAS NOT…

TRAINING:

Rest day. Just a few baby rolls and crawls today.

NUTRITION:

TRAINING:

8:30AM GROUP CORE 25MIN 60% EFFORT

9:30AM

SUPERSETS

6 DFS 16KG EACH SIDE

50FT LOADED LUNGES W/25# DB'S

50FTFRONT LEAPORD CRAWL

8 ROUNDS

7:30PM

100 BURPEE BOX JUMPS

75 STRICT HANGING LEG RAISES

4x8 LAT LUNGES 1 ROUND W/24KG 3 W/20KG

NUTRITION:  A LITTLE MORE SPORADIC THAN ID HAVE LIKED, BUT STILL A GOOD DAY.  I AM REALLY FULL. VERY THIRSTY LOL, AND STILL DID NOT EVEN HIT 150G CARBS ON…

TRAINING: 

100 MODIFIED BURPEES MIXED WITH HEAVY BAG COMBINATIONS

NUTRITION: 

Carb backload today. About once a week I do a strategic carb reload, where I take in a ton of carbs at once to reload depleted glycogen stores after several lower carb days and heavy training. There is no set formula to this, and I am still working on it. I can tell you that pretty much no matter how hard I trained, even at a pretty lean 225lbs I would get fat if I ate like this more…

TRAINING:

10:30 AM

100 BURPEE RING PULL UPS

10X6 RING DIPS

12-10-8-6-4-2 RING ROW PYRAMID

5PM

INSANITY 60% EFFORT

8:30PM

INSANITY 45% EFFORT

TRAINING:

5PM-

MODIFIED BURPEES MIXED WITH TAEKWON-DO HYUNG PRACTICE

NUTRITION:

Total calories: 3,498

Total carbs: 115gr (13%)

Total fat: 259gr (67%)

Total protein: 190gr (21%)

TRAINING:

10AM FOAM ROLLING

7:15PM

DL'S 210X3  190X5

100  BURPEE EXPLOSIONS

SO I WAS A LITTLE MORE FOCUSSED ON MY FIBER GRAMS TODAY AND TOTALLY LET MY CARBS GET A LITTLE OUT OF CONTROL......?? 140 - 42 FIBER IS 98 NET........ :/

TRAINING: 

930AM-

12 MINUTES OF 2-ARM KETTLEBELL SWINGS @ 14RPM W/36KG

520PM-

100 BURPEES MIXED WITH HEAVY BAG COMBINATIONS

NUTRITION: 

(Copying myfitnesspal screen and then adding meal times in.)

Protein grams: 196 (24% of calories)

Fat grams: 236 (67% of calories)

Carbs: 82 (10% of calories)…

TRAINING:

10AM DEADLIFTS 205X5  185X5

YEAHHHHH THATS GETTING HEAVY NOW LOL!!!!

100  BURPEES 20 SUITCASE W/20KG 10 W/16KG

50 WITH JUST KB PUSHUP

20 W/"TUCK UPS"

5PM INSANITY 45MIN 50% EFFORT

7:30PM  UPPER BODY

10X5 PULL UPS

10X6 RING DIPS

10X7 RING ROWS

5MIN WORK CURL TO PRESSES (60SEC WORK 60 SEC REST) 1X20#DB'S 4X25#DB'S

NUTRITION:…

TRAINING:

930AM-

12 MINUTES OF SWINGS @ 13RPM W/36KG

100 BURPEES

NUTRITION:

7am-

caffeine/green tea

10am-(afterworkout)

sipped my BCAA, creatine, betaine, and glutamine drink

130pm-

1 tbsp coconut oil

about 6oz of roast turkey breast and some slices of Jarlsberg cheese (not the best food choice here at all)

4000mg fish oil

5000iu vitamin D

7pm-

1 tbsp…

TRAINING: 10:15AM

DL'S 200 X 5     185 X 5'

100 BURPEES

12:15 PM BOKWA 50% EFFORT 40MIN

1:15 PM GROUP CORE 25 MIN 50- 60% EFFORT

NUTRITION

REALLY FOUGHT CRAVINGS TODAY BUT FEEL PRETTY OKAY WITH THE DAY. 112 G CARBS TOTAL 38 FIBER SO 74 NET.

TRAINING: 

930AM-

12 MINUTES OF 2-ARM SWINGS @ 15RPM W/36KG. 

100 BURPEES

NUTRITION: 

8am-

caffeine/green tea (and some cold meds)

1030am-(after workout)

sipped a creatine/BCAA/glutamine mix

130pm-

Mongolian BBQ. This does NOT have to be a nutritional disaster if you are careful. Stick to nothing but meat and some vegetables in your bowl, and stay away from any dark sauces that likely contain soy…

10:30am

DL's 195X5    175X5

10 Round 12 swings 8 w/24kg 2w/16kg

100 Suitcase Deadlift Burpees

100ft loaded lunges 25#

5:30pm

a few fun split lunges on the smith Machine ;)

NUTRITION:…

TRAINING: 

NONE. 

I decided to just let myself have a sick day with total rest and get over this cold. 

NUTRITION: 

TRAINING

10:30AM

20 ROUNDS ALTERNATING 5 PULL UPS AND 5 RING DIPS EMOM

3:15PM

100 BURPEES AND A FEW BICEP CURLS AND ROWS ;) 30MIN

NUTRITION:

TODAY WAS KINDA SUCKY. GOT STUCK IN THE SNOW, HAD NOTHING PACKED/PREPARED WITH ME, GOT SOME SALAMI AT WALMART- ATE IT ALL :( MADE ME FEEL SICK :(

TRAINING: 

Had a little bit of a cold today. Did my 100 burpees and that is it!

NUTRITION:

TRAINING:

GROUP CORE 8:30AM 25MIN 60% EFFORT

9:30AM

DL'S 190x5   175x5

9 x 7 DFS 16KG

9x 6 STRICT HANGING LEG RAISES

^^^^SUPERSETS^^^^^

7:30PM

10 ROUNDS SWINGS 24KG 10RPM

100 BURPEES

NUTRITION:  I WAS SOOOOOO RAVENOUS TONIGHT I FELT LIKE I ATE MY WHOLE KITCHEN LOL!!! I LITERALLY ATE FOR AN HOUR!!…

TRAINING: 

1030AM-

12 MINUTES OF 2-ARM SWINGS W/36KG @ 14RPM

520PM-

17 TAEKWON-DO HYUNGS MIXED WITH SETS OF MODIFIED BURPEES

NUTRITION: 

Not even going to try to put this in myfitnesspal. 

Had some aminos after training in the a.m., and then a chicken breast and an avocado for lunch with some coconut oil. All good. 

Met with friends for dinner at The Ram, and didn't even try to go healthy. Had some kind…

TRAINING:

10:15AM:

DL 185X5

170x5

100 BURPEE RING PULL UPS

10x7 RING ROWS

5PM

INSANITY 45MIN 60% EFFORT

8:30PM

INSANITY 32MIN 20% EFFORT (I WAS WORTHLESS BY THIS TIME TONIGHT :(  )

NUTRITION:

Your Food Diary For:

TRAINING:

100 BURPEES MIXED WITH TAEKWON-DO BASIC TECHNIQUE

NUTRITION: