TRAINING: 

5PM-

17 TAEKWON-DO HYUNGS

NUTRITION: 

9am-

1 tbsp coconut oil

1 scoop Carnivor protein with 1tsp cinnamon

handful of raw almonds

4000mg fish oil

5000iu vitamin D

12pm-

3 BCAA caps

130pm-

1 tbsp coconut oil

big chunk of leftover broiled salmon

handful of raw almonds

about 1oz of emmetaler cheese

4pm-

300mg caffeine/green…

TRAINING: 

5PM-

TRAPBAR DEADLIFTS (Emphasizing volume and reduced rest intervals).

1 X 5 @ 365

1 X 5 @ 335

10 X 5 @ 315 (60 seconds rest between sets) 

SEESAW PRESSES

8 X 5 W/24KG

New set at the top of each minute for 8 minutes, about a 60/40 work:rest interval. 

NUTRITION: 

Still fighting a cold, so a few cold meds on board. 

9am-

1 tbsp MCT oil

1 scoop Carnivor…

TRAINING: 

5PM-

17 TAEKWON-DO HYUNGS

(Easing back into things. Still a little sick, but getting over it.)

NUTRITION: (This in addition to some cold meds for the day)

8am-

green-tea caffeine

3 BCAA caps

1 tbsp MCT oil

2pm-

1 tbsp MCT oil

about 1/2lb of leftover ground bison burger with hot mustard

big handful of raw almonds

4000mg fish oil

vitamin…

I really apologize to everyone for not posting for a few days. I know I expect some of you to post on here. I have to do the same. 

TRAINING:

08/14

1015AM-

TRAPBAR DEADLIFTS:

1 X 5 @ 365

3-MINUTE REST

1 X 5 @ 335

2-MINUTE REST

10 X 5 @ 315

(ONE MINUTE BETWEEN SETS)



DOUBLE KETTLEBELL PRESSES

10 X 5 w/ double…

TRAINING: 

5PM-

TAEKWON-DO BASIC TECHNIQUE

NUTRITION: 

8am-

green tea/caffeine

9am-

1 tbsp coconut oil

1 scoop Carnivor protein

handful of mixed nuts

fish oil

vitamin D

1230pm-

3 BCAA caps

2pm-

1 tbsp coconut oil

about 6oz of roast turkey and a whole large avocado

about 1oz dry cheese

Siberian ginseng

fish…

TRAINING: 

530PM-

17 TAEKWON-DO HYUNGS

NUTRITION: 

8am-

green tea/caffeine

1 tbsp coconut oil

1 scoop Carnivore protein

handful of raw almonds

fish oil

vitamin D

1130am-

3 BCAA caps

2pm-

1 tbsp coconut oil

about 8oz of roast turkey breast and about 2oz of cheese

handful of blueberries mixed with some macadamia nuts

fish…

TRAINING: 

915AM-

TRAPBAR DEADLIFTS:

1 X 5 @ 365

3-MINUTE REST

1 X 5 @ 335

2-MINUTE REST

10 X 5 @ 315

(ONE MINUTE BETWEEN SETS)

DOUBLE KETTLEBELL PRESSES

10 X 5 w/ double 24kg

(Kept these light and emphasized a strict 2-1-2 tempo, and began a new set at the top of each minute.)

515pm-

TAEKWON-DO HYUNG PRACTICE. 

NUTRITION: 

8am-

1 scoop GAT…

TRAINING: 

BOTH REST DAYS. 

NUTRITION: 

Saturday-

Fasted most of the day, and then finished off my bag of frozen french fries. That evening, I grilled a massive bunch of bison burgers and I ate two of them on a gluten-free bun. Note: I still consider the gluten-free stuff a cheat food. I also had some wine and some cider. 

I allowed myself the extra cheat meal this week due to weighing in at 223 one evening last week. That is getting down…

TRAINING: 

7PM

TAEKWON-DO HYUNGS. MAX EFFORT TONIGHT.

NUTRITION: 

8am-

caffeine/green tea mix

1 tbsp MCT oil

1 scoop Carnivore protein with 1 tsp cinnamon

fish oil

vitamin D

1pm-

1 tbsp MCT oil

several strips of bacon

about 2oz of cheese and 5 small tomatoes from the garden

fish oil

cod liver oil

Siberian ginseng

545pm-

1 scoop GAT…

TRAINING: 

1230PM-

LOADED THE TRAP BAR WITH 405# AND DID DEADLIFT SINGLES WITH IT WHILE CLEANING THE FLOOR. 

530PM-

TAEKWON-DO HYUNG PRACTICE AND SLOW KICKING DRILLS.

NUTRITION: 

8am-

green tea/caffeine

1 tbsp MCT oil

3 BCAA caps

2pm-

1 tbsp coconut oil

about 8oz of leftover roast beef

handful of mixed nuts (homemade, paleo friendly)

fish oil

vitamin…

8:45

1 tsp coconut oil

12:00

2 chicken sausages

1 paleo wrap

large handful of almonds

3:30

apple rings

small handful of pecans

1 chicken sausage

4:30

1 c of grapes

10:30

1/2 slice of paleo banana bread

magnesium

** not very hungry today but had good energy all day. Took day off from other supplements. Pretty sore from kettlebells so took day off but worked…

TRAINING: 

WINDMILLS FOR SINGLES DURING SHORT BREAKS TODAY.

530PM-

18 TAEKWON-DO HYUNGS

NUTRITION:

8am-

caffeine/green tea

3 BCAA caps

1 tbsp MCT oil

2pm-

1 tbsp coconut oil

bunch of nitrate free salami

couple handfuls of nut mix

fish oil

vitamin D

430pm-

1 scoop GAT Nitraflex

930pm-

1 tbsp MCT oil

giant chunk of roast…

TRAINING: 

930AM-

20 MINUTES ALTERNATING 48KG KETTLEBELL SWINGS AND HINDU PUSHUPS

515PM-

TAEKWON-DO HYUNG PRACTICE (10x). SLOW KICKING DRILLS 3X5. 

NUTRITION:

830am-

200mg caffeine/green tea

1045am-

1 scoop Carnivore protein

handful of raw almonds

fish oil

5000iu vitamin D

2pm-

1 tbsp MCT oil

3oz of jerky

couple handfuls of a nut mix I made at home…

11:30---getting pretty hungry

1/4 cup oj

supps

2 eggs

1 TBL coconut oil

1 chicken sausage

1/2 lrg avocado

3:30

handful of almonds

1/2 cucumber

1 red pepper

1 chicken sausage

big bowl of paleo kale chips-kale, salt, pepper, olive oil

9:00

not super hungry but really wanted my carbs for the day :)

1 c blackberries

1/2 banana

1c full fat coconut…

TRAINING:

1230PM-

1000FT OF LOCKOUT WALKS WITH 24KG. 

5PM-

18 TAEKWON-DO HYUNGS, BASIC TECHNIQUE

NUTRITION:

8am-

caffeine/green tea

1 scoop Carnivore protein w/ 1 tsp cinnamon

1tbsp MCT oil

handful of raw almonds

fish oil

vitamin D

2pm-

1 tbsp MCT oil

about 6oz of dry, nitrate free salami

2oz of dry cheese

handful of raw almonds

fish…

08/02

REST DAY

08/03

9AM-

20 MINUTES ALTERNATING HINDU PUSHUPS AND 48KG KETTLEBELL SWINGS

NUTRITION:

8/02

Fell victim to the typical post-cheat meal craving (last night was a cheat meal with the sushi...fairly clean, but still very carb-heavy) and another social function. Went to lunch with friends, and even though we went to about the cleanest place around, I got some wings with a bunch of sauce on them and had what amounted…

TRAINING: 

10AM-

20 MINUTES ALTERNATING HINDU PUSHUPS AND 2-ARM SWINGS WITH 48KG

NUTRITION: 

9AM-

200mg caffeine/green tea

11am-

3 BCAA caps

2pm-

1 tbsp MCT oil

6pm-9pm

Had a stuffy social function to go to tonight and they had a huge tray of meats, cheeses and various pastries. Of course, I stuck to just some meats and cheeses, which were really great cuts of beef tenderloin with…

TRAINING: 

12PM-

50FT "SETS" OF VARIOUS CRAWLS DURING SHORT EXERCISE BREAKS, 30 MINUTES FOAM ROLLING



5PM-

LIGHT TAEKWON-DO TECHNIQUE DRILLS

NUTRITION: 

8am-

caffeine/green tea

1 TBSP MCT oil

3 BCAA caps

2pm-

1 tbsp MCT oil

about 6oz of BBQ pork with…

TRAINING: 

1230PM-

BRIEF EXERCISE BREAKS WHILE FLOOR CLEANING: LOADED THE TRAP BAR UP WITH MY BODYWEIGHT (225#) AND DID 1,000FT OF CARRIES. 

530PM-

17 TAEKWON-DO HYUNGS

NUTRITION: 

730am-

200mg caffeine

9am-

1 tbsp MCT oil

4 strips of bacon

handful of raw almonds

fish oil

vitamin D

12pm-

3 BCAA caps

230pm-

1 tbsp MCT oil

about…

TRAINING: