TRAINING: 

9AM-

Easy start to the training week. 

75 PULLUPS AND 75 HINDU PUSHUPS IN SUPERSETS FOR ABOUT 20-25 MINUTES WORK. 

NUTRITION:

7am-

200mg caffeine/green tea

1 tbsp MCT oil

10am-

3 Carnivore BCAA caps

2pm-

1 tbsp MCT oil

(Not really something I would normally eat, I don't have any…

7/04

REST DAY

NUTRITION:

Pretty low activity day, so I didn't eat much until early evening. 

8am-

1 tbsp MCT oil

3 Carnivore BCAA caps

About 2pm-

1 tbsp MCT oil

3 BCAA caps

7pm-

1 tbsp MCT oil

1 whole large avocado with lime, salt and pepper

huge bison burger on a mushroom…

7/04

REST DAY

NUTRITION:

Pretty low activity day, so I didn't eat much until early evening. 

8am-

1 tbsp MCT oil

3 Carnivore BCAA caps

About 2pm-

1 tbsp MCT oil

3 BCAA caps

7pm-

1 tbsp MCT oil

1 whole large avocado with lime, salt and pepper

huge bison burger on a mushroom…

7/04

REST DAY

NUTRITION:

Pretty low activity day, so I didn't eat much until early evening. 

8am-

1 tbsp MCT oil

3 Carnivore BCAA caps

About 2pm-

1 tbsp MCT oil

3 BCAA caps

7pm-

1 tbsp MCT oil

1 whole large avocado with lime, salt and pepper

huge bison burger on a mushroom…

TRAINING: 

07/03

5PM-

300 SQUATS AND TAEKWON-DO BASIC TECHNIQUE DRILLS

NUTRITION:

8am-

1 tbsp MCT oil

about 8oz of leftover steak

fish oil

vitamin D

11am-

3 BCAA caps

130pm-

1 tbsp MCT oil

5 eggs fried in coconut oil

handful of raw almonds

fish…

July Fitness and Nutrition Challenge 2014.

For the vast majority of exercisers, the July Challenge is a more productive month than can be had from any fitness or nutrition program anywhere, at any price.

It is totally free to do, but I've seen people spend $1,000s in a month's time for private nutrition and training without the results this CAN get you. This is also why this has been copied by gyms in other parts of the country, usually with some sort of entry…

TRAINING: 

830AM-

EASY 2000M ON THE C2.

Set the damper at 6 today to see what difference it made. Tried to keep constant 28-29SPM, Took just a few seconds longer to hit the 2000M.

5PM-

50 PULLUPS AND 16 TAEKWON-DO HYUNGS, THEN SPENT AN HOUR PRACTICING/TEACHING BASIC TECHNIQUE.

NUTRITION:

7am-

300mg caffeine/green tea

10am-

1 ripe plantain and 2 Ostrim ostrich sticks

1pm-

1 tbsp…

TRAINING: 

300 SQUATS MIXED WITH TAEKWON-DO BASIC TECHNIQUE INTERVALS. 

5 TAEKWON-DO HYUNGS @ MAX EFFORT, WITH ONE MINUTE REST BETWEEN HYUNGS

NUTRITION: 

9am-

1 tbsp coconut oil

about 7oz of leftover ground beef patty with hot mustard

handful of raw almonds

fish oil

5000iu vitamin D

2pm-

1 tbsp coconut oil

about 6oz of leftover sirloin tip roast

1 whole avocado with lime, salt and…

TRAINING:

06/28

1230PM

EASY PRACTICE: KETTLEBELL SNATCH AND LONG-CYCLE SETS DURING A SKILLS WORKSHOP BY JOANNA POOL!)

Otherwise a rest day. 

6/29

REST DAY

6/30

12PM-

EASY SETS OF DEADLIFTS, FOLLOWED UP BY KETTLEBELL SWINGS WHILE DOING GYM CHORES. ALL DEADLIFTS WITH 405# ON THE BAR. ALL SWINGS WITH 40KG. 

530PM-

16 TAEKWON-DO HYUNGS

NUTRITION: 

Since Saturday and Sunday…

TRAINING: 

C2 ROWER. 250M SPRINTS X 3, 3 MINUTE REST BETWEEN SPRINTS. MAX EFFORT. 

NUTRITION: 

730am-

200mg caffeine/green tea

10am-

1 scoop Paleo Protein

130pm-

1 tbsp coconut oil

about 8 strips of bacon with avocado slices on top

fish oil

vitamin D

9pm-

Huge feast tonight, with stuffed mushrooms, huge steak and baked potato, a huge salad and some hard cider. Also had…

TRAINING: 

12PM-

Easy sets of goblet squats in short exercise breaks throughout the day. These proved to be a mistake on my inflamed IT band. 

530PM-

16 TAEKWON-DO HYUNGS

NUTRITION: 

8am-

1 scoop Paleo Protein

1 tbsp MCT oil

fish oil

2pm-

1 tbsp MCT oil

about 6oz of leftover sirloin roast

bunch of nuts and fresh raspberries from the neighbor

fish oil

5000iu vitamin…

TRAINING: 

830AM-

2000M ON THE C2

(Damper set at 8, 28-29SPM. 8:43. Still working on the consistency with stroke rate.)

12PM-

SEVERAL EASY SETS OF PRESSES WITH THE 24KG KETTLEBELL WHILE DOING GYM CHORES

6PM-

30 MINUTES OF TAEKWON-DO BASIC TECHNIQUE

NUTRITION: 

7am-

200mg caffeine/green tea

10am-

1 scoop Paleo Protein

130pm-

1 tbsp MCT oil

about 6oz…

TRAINING:

530PM-

LOTS OF 2-ARM SWINGS WITH 40KG.

TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

12PM-

1 tbsp coconut oil

2 scoops Paleo Protein

handful of homemade trailmix with raw almonds, raw cashews, raw pumpkin seeds, raw sunflowers and raw walnuts

fish oil

5000iu vitamin D

930pm-

1 tbsp coconut oil

2 huge grassfed hamburgers (used a whole 1lb package) on portabello mushrooms with bleu…

TRAINING:

6/20

830AM-

Easy 2000M on the C2. Still trying to build smoothness and consistency. Left the damper at 8 and tried to maintain consistently at 28-29SPM. 2000M took 8:47 this time. 



6PM-

TAEKWON-DO HYUNGS, BASIC TECHNIQUE, AND BASIC APPLIED DEFENSE MOVEMENTS.

6/21

REST DAY

6/22

REST DAY

(Yes, I…

TRAINING: 

Kind of an "active rest" day. Loaded up the trapbar to my bodyweight (225#) and did about 1000ft of carries with it while doing gym chores and then spent a few minutes using Indian clubs later in the day. 

NUTRITION:

7am-

200mg caffeine/green tea

830am-

1 tbsp MCT oil

handful of jerky and a small bowl with raw almonds and coconut flake

4000mg fish oil

5000iu vitamin D

2pm-

1 tbsp…

TRAINING: 

830AM-

250M SPRINTS ON THE C2 X 5. 

12PM-

MASS AMOUNT OF BAR DIPS IN SHORT BREAKS

530PM-

16 TAEKWON-DO HYUNGS, BASIC TECHNIQUE DRILLS

NUTRITION: 

630am-

200mg caffeine/green tea

1 tbsp MCT oil

10am-

2 scoops MHP Paleo Protein

2pm-

1 tbsp MCT oil and 1 tbsp coconut oil

about 8oz of leftover steak

handful of raw almonds and a handful…

TRAINING: 

1030AM-12PM

Easy reps. 

Turkish Getups: Ran the rack from 16kg-48kg. 

Pulled a few easy trapbar deadlifts every 5-10 minutes for about an hour, while cleaning the gym. Bar loaded to 405#.

530PM-

TAEKWON-DO BASIC TECHNIQUE PRACTICE

NUTRITION: 

8AM-

200mg caffeine/green tea with 1 tbsp MCT oil

130pm-

1 tbsp MCT oil

6-egg omelette with about 1oz of habanero cheddar…

TRAINING:

6/13

830AM-

EASY 2000M ON THE ROWER. CONSTANT 28-29RPM. DAMPER SET AT 8 TODAY. 8:57 FOR THE 2000M.

6/14

11AM-

12 TAEKWON-DO HYUNGS, BASIC TECHNIQUE. MAX EFFORT DAY. 

6/15

REST DAY

6/16

12PM-

EXERCISE BREAKS DURING GYM CHORES WITH SETS OF BAR…

TRAINING: 

12PM-

Exercise breaks doing gym chores: Loaded a trap bar with 4 plates per side, 405#, (about all that will fit on my trap bar) and did easy singles and doubles about every 5 minutes for about an hour. 

530pm-

16 TAEKWON-DO HYUNGS

NUTRITION: 

6am-

200mg caffeine green tea

1 tbsp MCT oil

1030am-

Was feeling a little hungry and grabbed a big hunk of jerky from the gas station and a 8oz zero carb…

TRAINING:

830AM-

MAX EFFORT 250M SPRINTS ON THE C2 ROWER X 5. 

(3 minute rest between efforts. I am still working on rowing technique and I have a long way to go. These are taking about 40-45 seconds to do, and there is always a bit of overshot on the distance. All I know is that metabolically they feel a lot like hill sprints, without the stress on that IT band issue I've been facing.)

12PM-(exercise breaks)

S.T.O.R. METHOD employed on sets of bar…