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:

TRAINING:

5PM-

17 TAEKWON-DO HYUNGS, LIGHT BASIC TECHNIQUE DRILLS

BUNCH OF LIGHT INDIAN CLUB DRILLS EARLIER IN THE DAY

NUTRITION:

7am-

200mg caffeine/green tea

1 tbsp coconut oil

3 BCAA caps

2pm-

1 tbsp coconut oil

about 8oz of roast turkey breast (this was from a package, and not the best. But I was in a hurry and it was the best option available for a protein source)

handful of raw…

TRAINING:

1PM

1/4 MILE OF ALTERNATING LEOPARD AND SPIDERMAN CRAWLS

NUTRITION:

7am-

3 BCAA caps

1 tbsp MCT oil

12pm-

200mg caffeine/green tea

215pm-

3 BCAA caps

1 tbsp MCT oil

bunch of leftover ribs

huge spinach avocado and cucumber salad with homemade dressing

fish oil

vitamin D (although I probably got more than enough today, cause I sunburned myself at the…

TRAINING:

REST DAY

NUTRITION:

8am-

200mg caffeine/green tea

3 BCAA caps

1 tbsp MCT oil

130pm-

My weekly cheat meal. Not especially fancy, but exactly what I have been thinking about all week! Wendy's triple cheesebuger and the biggest order of fries they have. Yummy. I did take 1/2 the bun off. This used to be one of my favorite cheats, but I really just felt tired and groggy for the rest of the day. I have a…

TRAINING:

6PM-

22 TAEKWON-DO HYUNGS, SPARRING, BREAKING. 

NUTRITION:(Not a real good day here. Not a cheat day, but still not real healthy overall)

8am-

caffeine/green tea

3 BCAA caps

1 tbsp MCT oil

2pm-

1 tbsp MCT oil

grilled German sausage and hot mustard

handful of raw almonds

fish oil

5000iu vitamin D

5pm-

300mg caffeine/green tea

930pm-(Not much…

TRAINING:

1230PM-

WEIGHTED CHINS WITH AN ADDED 44# DURING SHORT EXERCISE BREAKS. 

515PM-

18 TAEKWON-DO HYUNGS, AND THEN LOW-LEVEL BASIC TECHNIQUE DRILLING AND INSTRUCTION FOR 1 HOUR. 

NUTRITION:

730am-

caffeine/green tea

9am-

1 tbsp MCT oil

bunch of jerky and raw almonds

fish oil

vitamin D

12pm-

3 BCAA caps

2pm-

1 tbsp MCT oil

You'll…

TRAINING:

1230PM-

EASY SETS OF 5 WEIGHTED DIPS WITH 44# DURING SHORT EXERCISE BREAKS TODAY. 

515PM-

17 TAEKWON-DO HYUNGS, 1 HOUR LOW-LEVEL BASIC TECHNIQUE DRILLING AND INSTRUCTION

NUTRITION:

8AM-

200MG CAFFEINE/GREEN TEA MIXTURE

1 TBSP MCT oil

handful of raw almonds and a handful of jerky

fish oil

5000iu vitamin D

12pm-

3 BCAA caps

2pm-

1 tbsp MCT…

TRAINING: 

Only had about 10 minutes to train today so I made the best use of that time I could, 10 minutes with a 106lb kettlebell. 

New set of 10 swings every 60 seconds for 10 sets. That's it. No time for anything else today. 

NUTRITION:

9am-

1 tbsp MCT oil

3 BCAA caps

handful of raw almonds and a handful of jerky

fish oil

vitamin D

11am-

large glass of brewed green…

TRAINING: 

Letting the swollen knee rest a little today. Nothing really high impact.

520PM

TURKISH GETUPS 16KG-48KG



WEIGHTED CHINS: 10X2 W/ADDED 44#

(Counted 1-to-5 for pullup numbers for the week. All pushups done. Had to give myself a pass on my final squats for the week due to a bunch of nasty swelling in my knee. One knee is 2" bigger than the other and my paramedic wife told me there would be no training hard…

TRAINING: 

7/17

12PM-

BUNCHES OF PULLUPS IN SMALL SETS WHILE DOING GYM CHORES



5PM-

17 TAEKWON-DO HYUNGS AND BASIC TECHNIQUE PRACTICE AND INSTRUCTION

7/18

830AM-

EASY 2000M ON THE C2

7/19

9AM-

ABOUT 30 MINUTES ALTERNATING PULLUPS AND HINDU…

TRAINING:

12PM-

WEIGHTED DIPS IN SHORT EXERCISE BREAKS 

10X5 W/44#

5PM-

200 SQUATS AND 100 REVERSE LUNGES MIXED IN WITH TAEKWON-DO HYUNG PRACTICE

NUTRITION: 

7am-

200mg caffeine/green tea

1030am-

3 BCAA caps

130pm-

1 tbsp MCT oil

about 6oz of leftover buffalo meat

1 whole avocado with lime, salt and pepper

couple handfuls of a paleo-friendly nut…

TRAINING:

12PM-

TAEKWON-DO HYUNG PRACTICE

6PM-

TAEKWON-DO HYUNG AND BASIC TECHNIQUE PRACTICE

NUTRITION:

10am-

200mg caffeine/green tea

3 BCAA caps

1 tbsp MCT oil

2pm-

1 tbsp MCT oil

1 ripe plantain

about 8oz of leftover steak

handful of nuts

fish oil

5000iu vitamin D

430pm-

200mg caffeine/green tea

8pm-

3 BCAA…

7/13

REST DAY

7/14

1230PM-

WEIGHTED CHINS IN SHORT EXERCISE BREAKS

10X2 W/20KG.

5PM-

300 SQUATS AND SEVERAL SETS OF REVERSE AND WEIGHTED LATERAL LUNGES, MIXED WITH TAEKWON-DO BASIC TECHNIQUE DRILLS. 

Week #2 of July Challenge down. 

NUTRITION:

7/13 was a rest day. Fasted for about 20 hours and then ate a couple huge hamburgers on mushrooms. Not much of an appetite today after having a cheat…

TRAINING

1040AM-

3 ROUNDS OF 500M C2 ROWER INTERVALS AND SETS OF 100 BODYWEIGHT SQUATS

NUTRITION:

9am-

200mg caffeine/green tea

11am-

3 BCAA caps

2pm-

Today was scheduled cheat meal. While I only ate one big meal today, which was a huge amount of the healthiest Mongolian BBQ around with only meat and vegetables…

TRAINING: 

830AM-

500M C2 ROWER INTERVALS, MIXED WITH HINDU PUSHUPS (about 20 minutes worth).

ROW 500M, 10 STRICT HINDU PUSHUPS, FOR ROUNDS X 5.

I have to give a shout out to Jenn at A2O Fitness for choosing great equipment for her Meridian location. Kettlebells, a great multi-station, and some stall bars on the wall, which I used for a bunch of stretches today. 

This felt awesome!…

TRAINING:

5PM-

16 TAEKWON-DO HYUNGS

WEIGHTED CHINS 10X2 

I haven't done these in a long time. I used to make them a staple. I used to do sets and reps with an added 70lbs with no problem at all and singles with 88lbs and even an added 106llbs at one point. Talk about a shock when I strapped on a 44lb bell for starters and it felt really hard! I kept my sets there and even backed off to the 35lb bell for my last two sets, because I knew I would feel them.…

TRAINING: 

7/09

830AM-

2000M ON THE C2. 



12PM-

TONS OF BAR DIPS DURING SHORT EXERCISE BREAKS WHILE DOING GYM CHORES (BETWEEN 130 AND 150 REPS). 



530PM-

300 SQUATS MIXED WITH TAEKWON-DO BASIC TECHNIQUE AND A FEW HYUNGS AT MAX EFFORT, THEN ONE HOUR OF LIGHT TECHNIQUE DRILLS.…

TRAINING:

9AM-

DEEP TISSUE MASSAGE AT TWO RIVERS.

Yes, this is important for your training. No other training is advised or required today. Felt nauseous and basically cleared my schedule to recuperate until late in the day. Drank over a gallon of water and just relaxed. 

Later, I just did some light spinal alignment and posture drills and then did some light Taekwon-Do technique drills leading class. …

TRAINING: 

12PM-

BUNCH OF SWINGS WITH THE 48KG KETTLEBELL WHILE FLOOR CLEANING

5PM-

MY REMAINING 75 PULLUPS AND A TON OF HINDU PUSHUPS BETWEEN IN BETWEEN TAEKWON-DO HYUNG INTERVALS. 

NUTRITION: 

730am-

200mg caffeine/green tea

930am-

1 tbsp MCT oil

about 6oz of leftover steak

handful of raw almonds

fish oil

11am-

3 BCAA caps

2pm-

1 tbsp MCT…