TRAINING: 

11AM-

Easy session, more as active flexibility and joint mobility.

GOBLET SQUAT, 24KG

3 X 5

10 MINUTES 2-ARM SWINGS @ 10RPM

10 MINUTES HINDU PUSHUPS @ 50/50 WORK:REST

LEOPARD CRAWLS

50FT X 5

Did these as more of a stretch, in a slow and controlled way. I think of these as "full body sprinting." So, instead of looking at this like I would normally (as an extreme amount of volume), I concentrated on…

TRAINING: 

5PM-

LIGHT GETUPS WITH 24KG MIXED WITH TAEKWON-DO BASIC TECHNIQUE DRILLS. 

09/13 AND 14 WERE BOTH REST DAYS. 

NUTRITION:

Saturday was a cheat meal, night out with friends. 

Sunday was basically a lower activity day and I just ate a bunch of elk pepperoni about 1pm and then a huge salad with 2 large chicken breasts in it about 10pm.

09/15

8am-

caffeine/green…

TRAINING: 

1030AM-

TURKISH GETUPS: 16KG-40KG, WITH PULLUP LADDERS

6PM-

TAEKWON-DO HYUNG PRACTICE, ASSISTED STRETCHING DRILLS. 

NUTRITION: 

8am-

caffeine/green tea

1115am-

2 scoops Carnivor protein, with 1 tbsp coconut palm sugar

4000mg fish oil

230pm-

1 tbsp coconut oil

about 8oz of leftover pot roast

about 1 oz of gruyere cheese

fish oil

5000iu…

So I was at my doctor's office the other day and one of his PAs was telling someone to get him some chocolate milk. I said "Why do you want chocolate milk?" He said because it keeps you from having sore muscles after a workout. 

So of course I go out and buy me some chocolate milk not paying attention to the fact that each cup of the stuff has 190 calories. Then, for 2-3 days I drink a glass after my workout. 

Guess what! I was still sore the next day. Then I read the label…

TRAINING:

10AM-

TURKISH GETUPS: 16KG-48KG

530PM-

TAEKWON-DO HYUNGS

NUTRITION BLOG:

8am-

caffeine/green tea

11am-

BCAAs

130pm-

1 tbsp coconut oil

hamburger with no bun and 3 strips of bacon (this was a homemade hamburger, from grassfed beef, not a restaurant)

about 2oz of Jarlsberg cheese

4000mg fish oil

5000iu vitamin D

4pm-

1 scoop…

TRAINING: 

10AM-

TURKISH GETUPS 16KG-32KG, MIXED WITH PULLUP LADDERS, 1-5 REPS. WORKED STEADILY THROUGH THE BELLS AND PULLUPS FOR ABOUT 35 MINUTES. 

530PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION: 

9am-

1 scoop Nitraflex

11am-

2 scoops Carnivor protein with 1 tbsp coconut palm sugar

handful of raw almonds

4000mg fish oil

2pm-

1 tbsp coconut oil

2 leftover chicken…

TRAINING:

530PM-

TAEKWON-DO HYUNGS

NUTRITION:

7am-

green tea/caffeine

1 tbsp coconut oil

10am-

3 BCAA caps

130pm-

1 tbsp coconut oil

several strips of bacon with avocado slices

a whole large black pineapple tomato with salt and pepper

about 1oz of cheese

4000mg fish oil

5000iu vitamin D

415pm-

1 scoop Nitraflex

10pm-

1…

TRAINING:

09/07

REST DAY

09/08

5PM

EASY GETUPS WITH 24KG AND ABOUT 40 MINUTES OF HEAVY BAG DRILLS, TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

Did a 24hr fast this weekend, otherwise nothing remarkable. 

09/08

8am-

caffeine/green tea

9am-

1 tbsp coconut oil

2 scoops Carnivor protein with 1 tsp cinnamon

handful of almonds

4000mg fish oil

5000iu vitamin…

TRAINING:

11AM-

TAEKWON-DO HYUNGS (max effort during student testing)

NUTRITION:

8am-

a little green tea

1 tbsp coconut oil

2 scoops Carnivor protein w/ 1 tbsp cinnamon

handful of raw almonds

4000mg fish oil

1pm-

3 BCAA caps

3pm-

Pig out at brazillian BBQ! Really, pretty nutrition friendly, since it is just tons of meat. I also ate a huge salad that was mostly raw spinach,…

TRAINING:

1015AM-

TURKISH GETUPS: 16KG-48KG-16KG (Up and down the rack)

5 MINUTES OF HINDU PUSHUPS @ A 50/50 WORK:REST

NUTRITION:

9am-

caffeine/green tea

11am-

3 BCAA caps

handful of a mix of nuts

fish oil

1pm-

1 tbsp coconut oil

huge leftover grilled chicken breast

about 3 cups of jasmine rice with coconut aminos (white rice is like candy for me. I didn't have any…

TRAINING:

930AM

VOLUME TRAPBAR DEADLIFTS

1X7 @ 365

1X7 @ 335

10X7 @ 315 (60 SECONDS REST)

530PM-

17 TAEKWON-DO HYUNGS

NUTRITION:

830am

1 scoop Nitraflex

1030am-

2 scoops Carnivor protein with 1 tbsp coconut palm sugar

handful of raw almonds

4000mg fish oil

130pm-

1 tbsp coconut oil

about 6oz of sliced roast beef with hot horseradish…

TRAINING:

530PM-

LIGHT TAEKWON-DO BASIC TECHNIQUE PRACTICE, EASY TURKISH GETUPS-16KG-32KG, ROLLING AND LAX BALL USE. 

NUTRITION: 

8am-

green tea/caffeine

9am-

1 scoop Carnivor protein with 1 tsp cinnamon

1 tbsp coconut oil

4000mg fish oil

raw almonds

130pm-

1 tbsp coconut oil

1/2 grassfed beef hamburger with 2 fried eggs on top

handful of raw almonds

4000mg fish…

TRAINING:

1030AM

10 MINUTES OF HINDU PUSHUPS @ 8 PER MINUTE, FOR A 50/50 REST:WORK RATIO

10X6 SEESAW PRESSES W/24KG @ APPROXIMATELY 60/40 WORK:REST RATIO

9 MINUTES OF UNWEIGHTED BAR DIPS. SETS OF 10-12 CONTROLLED REPS AT THE TOP OF EACH MINUTE

5 MINUTES OF 24KG CRUSH CURLS @ 8 REPS EACH MINUTE, FOR A 50/50 WORK:REST RATIO

530PM-

17 TAEKWON-DO HYUNGS

NUTRITION:

930am-

1 scoop…

TRAINING:

8/30

9AM-

8/30

10 MINUTES OF PULLUPS: 6 REPS AT THE TOP OF EACH MINUTE FOR 10 MINUTES, FOR ABOUT A 50/50 WORK:REST RATIO. 



10 MINUTES OF PUSHUPS: 8 HINDU PUSHUPS AT THE TOP OF EACH MINUTE FOR 10 MINUTES, FOR ABOUT A 50/50 WORK:REST RATIO.

8/31

REST DAY

09/01

9AM

VOLUME TRAPBAR…

TRAINING:

6PM-

MAX EFFORT TAEKWON-DO HYUNG PRACTICE TONIGHT.

20 HYUNGS TOTAL FOLLOWED BY ASSISTED STRETCHING. 

NUTRITION: 

8am-

green tea/caffeine

9am-

1 tbsp coconut oil

2 scoops Carnivor protein with 1tsp cinnamon

handful of almonds

fish oil

cod liver oil

5000iu vitamin D

1pm-

3 BCAA caps

1 tbsp coconut oil

bunch of wild salmon lox with lemon and…

TRAINING: 

10AM

VOLUME TRAPBAR DEADLIFTS

1 X 6 @ 365

1 X 6 @ 335

10 X 6 @ 315 (60 seconds rest between sets)

5PM-

17 TAEKWON-DO HYUNGS, BASIC TECHNIQUE

NUTRITION:

8am-

1 tbsp coconut oil

3 BCAA caps

9am-

1 scoop GAT…

TRAINING:

530-7PM

TAEKWON-DO BASIC TECHNIQUE PRACTICE AND INSTRUCTION

NUTRITION:

7am-

green tea

9am-

1 tbsp coconut oil

2 scoops Carnivor protein w/ 1 tsp cinnamon 

handful of raw almonds

fish oil

vitamin D

12pm-

3 BCAA caps

2pm-

1 tbsp coconut oil

about 8oz of deli turkey and ham with hot mustard

handful of raw almonds

fish…

TRAINING:

1030AM-

10 MINUTES OF HINDU PUSHUPS. 5-6 CONTROLLED REPS AT THE TOP OF EVERY MINUTE FOR 10 MINUTES, ABOUT EQUAL WORK/REST.

SEESAW PRESSES: 10X6 WITH 24KG, ABOUT 50/50 WORK:REST INTERVAL

9 MINUTES OF BAR DIPS

SETS AT THE TOP OF THE MINUTE: 5X12, 4X10 CONTROLLED REPS

5 MINUTES OF CRUSH CURLS. 8 STRICT AND CONTROLLED REPS AT THE TOP OF EACH MINUTE FOR 5 MINUTES. EQUAL WORK:REST RATIO

This was essentially…

TRAINING:

930AM-

VOLUME TRAPBAR DEADLIFTS

1 X 5 @ 365

1 X 5 @ 335

10 X 6 @ 315 (60 SECONDS BETWEEN SETS)

530PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION: 

8/23 and 8/24

Were rest days. Had a cheat meal Saturday that included hard cider and a really yummy "paleo" chocolate cake. 

8/24, I mainly fasted and just had a couple snacks.

8/25

830am-

1 scoop GAT…

TRAINING:

10AM-

20 MINUTES ALTERNATING PULLUPS AND HINDU PUSHUPS

CLEAN-GRIP BARBELL BURPEE HIGH PULLS (emphasizing lots of speed, w/135#) 5 X 3.



6PM-

SOLID HOUR OF TAEKWON-DO HYUNG PRACTICE AND THEN ASSISTED STRETCHING.

NUTRITION:

9am-

1 scoop GAT Nitraflex

11am-

1 scoop Carnivor protein w/1…