TRAINING: 

11AM-

12 MINUTE HILL RUN

NUTRITION: 

10AM-

preworkout caffeine/beta-alanine/creatine/glutamine. 

2 ginseng caps

1230pm-

1 tbsp coconut oil

about 8oz of leftover baked chicken thighs cut up in a spinach and kale salad with homemade dressing

2 chicken pineapple sausages

3000mg fish oil

5000iu vitamin D

3pm-

green tea matcha powder in water (pretty strong…

TRAINING: 

TAEKWON-DO HYUNG PRACTICE

NUTRTION: 

AM-

caffeine/MCT oil/2 ginseng caps

1230pm-

about 12oz of seared ahi tuna with lemon and butter

handful of raw almonds

1 tbsp coconut oil 

5000iu vitamin D

4pm-preworkout

caffeine/beta-alanine/glutamine/creatine

9pm-

huge spinach and kale salad with about a pound of baked chicken thighs and my homemade…

TRAINING: 

11/23

11/24

REST DAYS-

Got some kind of illness, or maybe food poisoning last Tuesday. Threw up immediately after eating, and then felt nauseous and weak for the rest of the next 2 days. Didn't eat anything. No training, obviously. 

11/25

TAEKWON-DO HYUNG PRACTICE. Still not 100%, mostly because I hadn't eaten really since the 21st. 

11/26

Another rest day, but at least I did have somewhat of an…

TRAINING: 

NONE. LONG HIKE FOOTHILLS WITH THE DOG. 

(logging and training has been spotty. I lost my grandmother to a stroke this morning. She had the initial stroke 10 days ago, and refused any care. She held on until this morning when she died at home.)

NUTRITION: 

None.

TRAINING: 

11/19

1000FT FORWARD AND BACKWARDS SPIDERMAN CRAWL

11/20

REST DAY

11/21

930AM-

8 X 8 DIPS SUPERSETTED WITH HORIZONTAL RING ROWS

4 X 8 ALTERNATING DUMBELL CURLS WITH 40#

5PM-

TAEKWON-DO HYUNG PRACTICE

3 X 5 GOBLET SQUATS W/24KG

2 X 5 REAR FOOT ELEVATED SPLIT SQUATS W/20KG IN GOBLET SQUAT…

TRAINING: 

Took it pretty easy today. Just some swings and loaded stretches. 

10 X 10 SWINGS WITH 36KG

LOADED STRETCHING WITH 20KG. 

NUTRITION: 

AM-

caffeine/MCT oil/vitamin C

1pm-

2 organic chicken jalapeño sausages

about 4oz of leftover wild salmon

a few slices of pepperoni with kerrygold cheese

MCT oil

krill oil

2 ginseng caps

5000iu vitamin…

TRAINING: 

50 PULLUPS AND 50 DOUBLE KETTLEBELL PRESSES WITH DOUBLE 24s IN LADDER SETS. 

3 X 8 ALTERNATING CURLS WITH 40#.

NUTRITION: 

AM-

caffeine/MCT oil/vitamin C

2pm-

Think I was craving salt and sugar. 

Bag of jerky, kale chips, 2 handfuls of some kind of supposedly healthier organic potato chips with coconut oil and sea salt (don't get me wrong. they are still junk.)

krill oil

2 ginseng…

TRAINING: 

REST DAY. JUST A FEW WARMUPS WITH MY TAEKWON-DO CLASS AND A FEW GOBLET SQUATS

NUTRITION: 

7am-

caffeine/MCT oil/vitamin C

2pm-

about 8oz of leftover baked wild salmon with dry rub

1 tbsp coconut oil

handful of raw almonds

about 1oz of kerrygold cheese

krill oil

5000iu vitamin D

4pm-

beta-alanine/creatine/glutamine 

930pm-

1 tbsp…

TRAINING: 

530PM-

DEADLIFTS

1X6 @ 315

3X3 @ 405

2X3 @ 365

30FT SPIDERMAN CRAWL REPEATS, BABY ROLLS, FOAM ROLLING

NUTRITION: 

7am-

caffeine/MCT oil/vitamin C

1230pm-

1 tbsp coconut oil

2 baked chicken thighs cut up in a spinach salad with some red cabbage and onion

a few ounces of pepperoni and about 2oz of kerrygold cheese

krill oil

5000iu vitamin D

2…

TRAINING: 

12PM-40YD SPRINT REPEATS WITH AJAX

5PM-TAEKWON-DO BASIC TECHNIQUE. 300 REPS OF BASIC KICKING DRILLS.

NUTRITION: 

8am-

caffeine/vitamin C/MCT oil

1pm-

grass-fed beef hamburger on a lettuce wrap with primal mayo

2 large grilled chicken sausages

medium baked sweet potato with Kerrygold butter and grated parmesan

1 krill oil cap

2 ginseng caps

4pm-

preworkout…

TRAINING: 

11/12

REST DAY

11/13

(seriously pre-hab work) Real light day with just some extra pulling work. I am probably the only guy that has to force himself to do bicep curls in the gym. I get so many pushups and pushing movements in during the week I need to do these at least once a week to keep things balanced

8X8 single arm bent rows with 80#

5X8 alternating dumbell curls with 40#

NUTRITION: (Sick grandmother,…

TRAINING: 

TAEKWON-DO HYUNG PRACTICE

NUTRITION: 

7am-

caffeine/green tea/MCT oil

12pm-

leftover grassfed hamburgers on lettuce wraps with homemade primal mayo

1 krill oil cap

2 ginseng caps

5000iu vitamin D

4pm-preworkout

caffeine, beta alanine, glutamine, creatine

9pm-

huge spinach salad with about a pound of baked chicken breasts, a whole large avocado,…

TRAINING: 

50 BURPEES, 50 PULLUPS IN EASY LADDERS

NUTRITION: 

8am-

caffeine/green tea/MCT oil

2 ginseng caps

1000mg vitamin C

1pm-

1 tbsp coconut oil

about 12oz of baked chicken thighs with a little spinach and red cabbage. kind of a salad, with about a 2:1 ratio of chicken to salad. drenched in my homemade dressing

2oz gouda cheese with a few slices of dry salami

1 krill oil…

TRAINING: 

5PM-

Nothing real crazy. Just some easy deadlifts and then some Taekwon-Do hyung instruction. 

Deadlifts 5 x 2 @ 405

NUTRITION: 

8am-

caffeine/green tea/MCT oil/vitamin C

12pm-

More junk food. Up late the night before and ate junk then...of course, that sparked more junk foods. No big deal. Elections only come about once in a while. 

We went to Wingers and started with some non-breaded wings and then I…

TRAINING: 

Something to realize about training is that it is an added stressor to your body. It is a good thing, but if you are already under stress it is wise to back off a little and not try to kill yourself. Today I actually took my own advice and just did a very basic bodyweight workout of 50 burpees and 50 pull-ups in easy ladders for training. 

NUTRITION: (yes, went a little off the rails today...hey, elections like this only come about once in a…

TRAINING: 

TAEKWON-DO HYUNG PRACTICE AND INSTRUCTION. A HANDFULL OF GOBLET SQUATS AND LATERAL LUNGES WITH SOME LIGHTER KETTLEBELLS. LATERAL LUNGES WITH THE KETTLEBELL IN THE GOBLET SQUAT POSITION ARE FOR REAL. 

NUTRITION: 

November 7, 2016…

TRAINING: 

BOTH DAYS. A2O INSTRUCTOR DEVELOPMENT CLASS. 

Did some demos both days, but not a bunch. It was more just a lot of stress getting ready for it, writing and printing materials, etc. 

NUTRITION: 

11/05

Fasted all day during the course, except for some caffeine/green tea and some MCT oil. Right afterwards Stacey and I took the dogs for a ride in the hills. I had a sugar free Rockstar and some almonds. Yes, I cheated and got roasted because I…

TRAINING: 

520PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION: 

8am-

caffieine/green tea/MCT oil/vitamin C

1pm-

1 tbsp MCT oil

2 leftover grass-fed beef hamburgers with 3 fried eggs on top

5000iu vitamin D

4pm-

300mg caffeine/green tea preworkout

930pm-

1 tbsp MCT oil

huge chunk of baked wild salmon with a dry rub

big bowl of steamed broccoli soaked in…

TRAINING: 

REST DAY (Taking an extra rest day because this weekend will be busy demonstrating for 10 hours of an instructor course I'm doing)

NUTRITION: 

AM-

Caffeine/green tea, MCT oil, vitamin C

1230-

1 tbsp MCT oil

about 8oz of sliced baked chicken breast in lettuce wraps with some grated parmesan cheese and my homemade salad dressing

about 2oz of Kerrygold cheese

handful of raw almonds 

5000iu vitamin…

TRAINING: 

TAEKWON-DO HYUNGS IN HARD INTERVALS. TABATA SPIDERMAN CRAWLS. 

NUTRITION: 

November 2, 2016…