TRAINING/NUTRITION BLOG: 01/30/13.

[Jim B]

Building "core strength" involves a lot more than things like sit-ups and crunches, which I don't have time for.

The abdominal, lats, glutes, spinal erectors, etc. ALL have to get involved to build any true strength in this area.

Today's dose of that: Heavy kettlebell windmills and Dragon Flags.

TRAINING:

1030AM-

48KG 2-ARM SWINGS
10 X 10 (short, explosive sets with tons of rest between).

WINDMILLS (Haven't done these in a while)
1 X 3 W/32KG
3 X 3 W/40KG

DRAGON FLAGS
3 X 3

630PM-
TAEKWON-DO: 18 HYUNGS, BASICS, SPARRING, BREAKING.

NUTRITION:

730am-

1 tbsp coconut oil

9am-(preworkout)

300mg caffeine

1130am-(postworkout)

50gr Carnivore protein

Two squares of a paleo snack, made by Tara Zimmer. It had 88% pure dark chocolate, almond butter, coconut oil, raisins, dates, and some honey. I hope this covers all the ingredients. They are pretty sweet, so I only had two of them. 

fish oil

cod liver oil

230pm-

1 tbsp coconut oil

about 8oz of leftover tri-tip

2 eggs fried in coconut oil with fresh salsa

(grassfed meat, and cage free eggs, with local, organic salsa)

fish oil

cod liver oil

5000iu vitamin D

530pm-

300mg caffeine

500mg maca root

930pm-(This will serve as my one cheat meal for the week). 

1 tbsp coconut oil

Once again, tried some sushi from the Fred Meyer. Went in to find some steak or fish to grill up tonight, but the sushi looked good (Eagle Island store). This was pretty good and had lots of fish and avocado. The good thing was going home and using the wheat-free soy sauce. 

Washed it down with a little dry pino grigio.

fish oil 

cod liver oil

5000iu vitamin D

milk thistle

About 1130 I will hit the Zn, Mg, B6, and melatonin