Breakfast:

3 slice of bacon

bowl full of blueberries

small handful of almonds

Lunch:

chicken burger

1/2 avocado

1/2 bag of cauliflower/broccoli

1/2 Fuji apple

Dinner:

chicken breast

large green salad(lots and lots of veggies)

did have a small red potato

Workout:

Hill sprints

TRAINING:

445PM-

300 SQUATS AND 100 HINDU PUSHUPS WITH BASIC TECHNIQUE AND STRIKING COMBINATIONS (300). 

700 SQUATS LEFT

200 PUSHUPS LEFT

200 PULLUPS LEFT

630PM-

DEADLIFTS

EASY TRIPLE AT 380#

NUTRITION:

7am-

200mg caffeine

1 tbsp coconut oil

25gr Carnivore protein

handful of raw almonds

fish oil

cod liver oil

5000iu vitamin D

1pm-

1 tbsp…

2 bites of apple before my workout this morning. 

Workout:

5 reps of sumo deadlifts with 185lbs

rest

5 reps of sumo deadlifts with 185lbs

12 sets of 5 reps trap bar deadlifts with 140lbs

little rest between reps

20 assisted pull-ups

Came home and was hungry so I had 3 turkey sausages and coffee

Lunch:

large salad with chicken, cucumbers, celery, carrots, broccoli,…

07/06

REST DAY

07/07

9AM-

SWINGS 3 X 10 W/40KG



DEADLIFTS

WORKED UP TO EASY SINGLE @ 455#.



5PM-

40YD HILL SPRINTS X 10 @ 80-95% MAX EFFORT.

REMAINING 60 PULLUPS FOR THE WEEK

NUTRITION:

6am-

200mg caffeine

945am-(post training)

50gr…

Nutrition:

Bfast:

2 turkey sausages

1 cup blueberries

coffee with 3 tbsp creamer

Lunch:

Cucumber/onion/tomato salad w/1 tsp mayo for dressing

5 oz tri tip steak

12 Raw almonds

Dinner:

Acapulco Salad at Jalapenos with avacado, grilled shrimp and spanish rice on the bottom.  Only used salsa as dressing and I am proud to say I didn't have even one chip!!! 

I had fogotten when I ordered the…

TRAINING:

7/05

4 ROUNDS OF...

100 SQUATS

20 PULLUPS

400YD RUN



FINISHED OUT WITH 100 ELEVATED RING PUSHUPS AND SOME INDIAN CLUB DRILLS



0 SQUATS LEFT

0 PUSHUPS LEFT

60 PULLUPS LEFT

NUTRITION:

730am-

1 tbsp coconut oil

jerky and raw…

Breakfast:

1 sausage

2 slices of apple

Was working out at 9 and had breakfast around 8 so didn't want to eat too much. Also I was still feeling full and bloated after yesterdays cheat meal!

WORKOUT:

5 reps sumo deadlift w/180lbs

rest 3 min

5 sumo deadlifts with 180lbs

rest a couple of min

12 sets of 5 reps of 5 reps on the trap bar with 145lbs

5 dbl kb presses w/35s

rest 3 min

3 dbl kb presses…

TRAINING:

1030AM-

16 TAEKWON-DO HYUNGS

DEADLIFTS

1 X 1 @ 435#

ABOUT 10 MINUTES OF INDIAN CLUBS

NUTRITION:

9am-

3000mg caffeine

12pm-

1 tbsp coconut oil

several strips of bacon

raw almonds

bunch of sliced cantaloupe and red grapes

fish oil

cod liver oil

5000iu vitamin D

830-930pm-

Like a lot of people doing the July Challenge…

TRAINING:

445PM-

300 SQUATS MIXED WITH TAEKWON-DO BASIC TECHNIQUE PRACTICE. 500 BASIC KICKS. 

100 ELEVATED RING PUSHUPS



400 SQUATS LEFT

140 PULLUPS LEFT

100 PUSHUPS LEFT



DEADLIFTS:

1 X 5 @ 315#

NUTRITION:

730am-

1 tbsp coconut oil

jerky and raw…

Breakfast:

3 turk saus

blueberries

Lunch:

1/2 bag of caulif/brocc

1/2 avocado

1 amylu chicken burger

3 slices of apple

WORKOUT:

5 dbl kb squats with 44s

3 min rest

5 dbl kb squats with 44s

3 min rest

5 dbl kb squats with 35s

rest 2 min

5 dbl kb squats with 35s

rest 2 min

12 sets of 6 reps of dbl kb squats with 26s

about 30 sec rest between…

Breakfast:

2 eggs cooked in coconut oil

3 pieces of bacon

So my office had a lunch and learn meeting today during lunch(that I had forgotten all about) and of course they had ordered from Olive Garden. So I had the salad without the dressing on it. I tried to fill my plate with it but felt a little guilty taking too much. Needless to say I was starving when I got back to the office so I had some almonds and several pieces of…

TRAINING:

7/02

10AM-

16KG-32KG X 4 TURKISH GETUPS ALTERNATED WITH PULLUP LADDERS. 60 PULLUPS TOTAL. 



700 squats left

140 pullups left

200 pushups left



445PM-

16 TAEKWON-DO HYUNGS, 4 TABATA COMBINATION ROUNDS.



645PM-

DEADLIFTS

Work up to: 1X1 @…

TRAINING:

445PM-

300 SQUATS MIXED WITH BASIC STRIKING AND KICKING TECHNIQUE

100 BURPEES MIXED WITH BASIC TECHNIQUE (counted as pushups)

I also get a handful of pushups leading class every day. Not going to count that.

700 squats

200 pullups

200 pushups left this week

645PM-

DEADLIFTS (Prepare to see some very random sets and reps for an experiment I am working on).

1X3 @…

TRAINING: 

6/27

5PM

16 TAEKWON-DO HYUNGS, 30 MINUTES EASY HYUNG INSTRUCTION/PRACTICE. 



7PM-

DEADLIFTS

2 X 3 @ 405

2 X 2 @ 405

Breakfast:

3 pieces of bacon

2 eggs cooked in 1tbs coconut oil

Lunch:

I have been struggling with a stomach bug since Sunday morning so I have been struggling with even wanting to eat but I knew that I wanted to eat to give myself energy for my upcoming workout. So I made myself:

1/2 bag of frozen veggies

1 chicken burger

1/2 avocodo

2 slices of apple

I only ate half of this

Had the other half for…

Breakfast:

3 pieces of bacon

cottage cheese with blueberries

2 tbs creamer with my java

small handful of almonds

Lunch:

Amylu chicken burger

1/2 bag of veggies(broc and caulif)

1/2 avocado

1 string cheese

1/2 Fuji apple

Other half of Fuji apple an hour before my workout

WORKOUT:

5 double front squats with the 44s

rest 3 min

5 double front squats with…

Never underestimate how much of an impact mace training will make on your day. These put a serious hurt on you for hours!

TRAINING:

1030AM

ABOUT 30 MINUTES OF 30# MACE DRILLS AND 24KG KETTLEBELL SNATCHES.

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

730am-

1 tbsp coconut oil

small bowl filled with jerky and raw almonds…

Breakfast:

Cottage cheese with blueberries

3 turk saus

coffee with 2tbs creamer

small handful of almonds

Lunch:

1 amylu chicken burger

1/2 bag of frozen veggies(brocc and cauliflower)

1/2 avocado

1 string cheese

Workout:

(at home)

100 burpees

200 catch and release swings with the 26

Dinner:

1/2 bag of frozen veggies(stir fry…

TRAINING:

6/23

30 minutes of easy running though the hills. 

6/24

16 Taekwon-Do hyungs, basic technique

6/25

1015am-

5 rounds...

15 double kettlebell swings

12 double kettlebell front squats

9 double kettlebell presses

6 pullups 

(all with 28kg)

5pm-

16 Taekwon-Do hyungs

NUTRITION:

6/23-6/24

Very strict, ketogenic. No carbs except a few…

3 pieces of bacon

1/2 banana

coffee with creamer

cottage cheese

blueberries

coffee with creamer

Chicken

stir-fry veggies

white rice

Today was an off day for me with eating. I know I didn't eat enough. Had a really bad headache and didn't feel like eating most of the afternoon.

WORKOUT:

160lb sumo deadlifts 5reps

3 min rest

145lb sumo deadlift 5 reps

1 min…