TRAINING:

11/28

930AM-

12 MINUTES IN THE COLD PARKING LOT ALTERNATING A SHORT RUN AND 36KG SWINGS

11/29

30 MINUTES OF BACK SQUATS WITH 225# IN LADDERS OF 2,3,5 REPS PER MINUTE. 100 REPS TOTAL.

TRAINING:

10AM-

5 X 5 106# SINGLE ARM ROWS SUPERSETTED WITH 62# WEIGHTED DIPS

5 X 6 88# SINGLE ARM ROWS SUPERSETTED WITH 53# WEIGHTED DIPS

5 X 8 80# SINGLE ARM ROWS SUPERSETTED WITH 44# WEIGHTED DIPS

TRAINING:

Felt zero motivation to train today. Not sure why. Deadlifts do cure all. On a whim I decided to check them out and see how they felt. Felt fine! They are back on the table for a 5/3/1 cycle.

I almost think the screwed up toe is forcing me to drive through the heels harder.

315 x 3

365 x 4

405 x 2

455 x 2

475 x 1

405 x 3

365 x 3

365 x 3

365 x…

TRAINING:

10AM-

Felt pretty snapped up. Easy goblet squats in sets of 5 with 24kg.

530pm-

Taekwon-Do basic technique.

NUTRITION:

8am-

300mg caffeine/green tea

3 MCT oil caps

2pm-

Stacey and went to lunch at Dickey's. 1/2lb of cheddar sausage, 1/2lb of smoked brisket.

4000mg fish oil

430pm-

1.5 scoops of TSN Cardio Igniter

9pm-

3 MCT oil…

TRAINING:

520PM-

TAEKWON-DO HYUNG PRACTICE AND BASIC TECHNIQUE

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2pm-

3 MCT oil caps

2 grilled chicken breasts with a mesquite dry rub

handful of raw almonds

1-2oz of grassfed cheese

4000mg fish oil

5000iu vitamin D

430pm-

1.5 scoops TSN Cardio Igniter

7pm-

500mg vitamin…

REST DAYS

PROGRESS PHOTOS:

Weight is at 226#

Trying to keep things together while injured. Not horrible, but maintaining bodycomp OK, while actually being pretty sparse with training, and even being a…

TRAINING:

530PM-

LIGHT TAEKWON-DO HYUNG PRACTICE

(Missed training yesterday. Really sore from Tuesday's training. Usually a good workout the next day offsets that.)

NUTRITION:

8am-

200mg caffeine/green tea

2 liver tabs

3 MCT oil caps

2pm-

3 MCT oil caps

the other 1/2 of the rotisserie chicken from yesterday

handful of raw almonds

about 1oz of grassfed cheese

about 1oz of 88% pure…

TRAINING:

NONE. Unplanned rest day due to cluster at the gym. I probably needed it. Was sore as shit from the day before.

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

1030am-

Was starving and gave into 2 Kind bars and a couple liver tabs.

2pm-

3 MCT oil caps

about 1/2 a rotisserie chicken

huge avocado with lime, salt, pepper

handful of raw almonds

4000mg fish…

TRAINING:

530PM-

TRAPBAR DEADLIFTS

8x8 @ 315#, with 60 seconds rest

WEIGHTED DIPS

8X8 W/44#. 60 seconds rest

BARBELL CURLS

8X8 2/95#. 60 seconds rest.

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2pm-

1 tbsp. coconut oil

2 cans of sardines in olive oil with some Tabasco sauce splashed on

1 can of smoked oysters in water

handful of…

TRAINING:

11/16

515PM-

TAEKWON-DO HYUNG PRACTICE

11/15

REST DAY

11/14

REST DAY

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2pm-

1 tbsp. coconut oil

about 8oz of leftover grassfed hamburger

4 small fried eggs (natural eggs, so sometimes they are small)

handful of raw almonds

3000mg fish oil

5000iu vitamin…

TRAINING:

10AM-

Can't squat heavy, so I'll just do a ton at a light weight.

100 reps of back squats at 225# in ladder sets for about 30 minutes.

NUTRITION:

7am-

100mg caffeine/green tea

915am-

1.5 scoops Cutler Legend preworkout (good stuff!)

11am-

1 scoop Betancourt beef protein with about a tablespoon of coconut sugar

2 liver tabs

500mg vitamin C

3pm-

planned…

TRAINING:

530PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2 liver tabs

2pm-

1 tbsp. coconut oil

leftover grassfed beef hamburger with 4 strips of bacon

handful of raw almonds

4000mg fish oil

5000iu vitamin D

430pm-

1 scoop TSN Cardio Igniter

7pm-

2 liver caps

500mg vitamin…

TRAINING:

515PM-

TAEKWON-DO BASIC TECHNIQUE. 400 REPS OF BASIC KICKING DRILLS.

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2 liver tabs

2pm-

1 tbsp. coconut oil

about 1lb of leftover chicken thigh and breast

handful of raw almonds

4000mg fish oil

5000iu vitamin D

430pm-

2 scoops TSN Cardio Igniter

7pm-

2 liver tabs

500mg…

TRAINING:

10AM-

8X8 TRABBAR DEADLIFTS @ 315# (60 SECONDS OR LESS BETWEEN SETS)

8X8 WEIGHTED DIPS WITH 44#. ONE SET PER MINUTE.

NUTRITION:

9am-

1.5 scoops Cutler Legend preworkout

11am-

1 scoop Betancourt beef protein with a tablespoon of coconut sugar and cinnamon.

2 liver tabs

2pm-

1 tbsp. coconut oil

2 leftover chicken thighs, baked in lard

baked sweet potato with Kerrygold…

TRAINING:

11/07, 11/08: REST DAYS

11/09

520PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2 liver tabs

2pm-

1 tbsp. coconut oil

8oz seared grassfed ribeye

1/2 large avocado with lemon and cayenne pepper

handful of raw almonds

about 1oz of Kerrygold cheese

3000mg fish oil

5000iu vitamin…

TRAINING:

11/07, 11/08: REST DAYS

11/09

520PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2 liver tabs

2pm-

1 tbsp. coconut oil

8oz seared grassfed ribeye

1/2 large avocado with lemon and cayenne pepper

handful of raw almonds

about 1oz of Kerrygold cheese

3000mg fish oil

5000iu vitamin…

TRAINING:

11/07, 11/08: REST DAYS

11/09

520PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

8am-

200mg caffeine/green tea

3 MCT oil caps

2 liver tabs

2pm-

1 tbsp. coconut oil

8oz seared grassfed ribeye

1/2 large avocado with lemon and cayenne pepper

handful of raw almonds

about 1oz of Kerrygold cheese

3000mg fish oil

5000iu vitamin…

TRAINING:

10AM-

8 X 8 DOUBLE KETTLEBELL THRUSTERS WITH 24kgs

8 X 8 BARBELL CURLS WITH 95#

(Beta-alanine is my friend)

NUTRITION:

915am-

1.5 scoops TSN Cardio Igniter

11am-

1 Kind cranberry and almond bar

5gr creatine monohydrate

2 liver tabs

2pm-

1 tbsp. coconut oil

2 huge bison burgers...no bun. was starving for protein!

handful of raw…

TRAINING:

530PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

8am-

200mg caffeine/green tea

1 tbsp. coconut oil

liver tabs

2pm-

1 tbsp. coconut oil

about 12oz of leftover baked wild salmon

handful of raw almonds

5000iu vitamin D

430pm-

1 scoop TSN Cardio Igniter

7pm-

2 liver tabs

500mg vitamin C

930pm-

1 tbsp. coconut…