Third World Warrior

[Machete Juarez]

Week 2 martial art-less week

06 JAN 13, Sunday
> coffee, almonds
> 2 eggs w/ cheese
> coffee
> Greens shake w/ fiber, green tea, fish oil, multivitamin, glucosamine
> Greek yogurt
- 20 min Shadowbox, Pullups (60+20+20), Planche 8x8
> PWOa
> chicken, brown rice, asparagus, broccoli, fish oil, glucosamine

07 JAN 13, Monday
> Greens shake, coffee, fish oil, glucosamine
> 2 eggs w/ cheese, beef jerky, pistachios, green tea
> salad, chicken
> bananas, peanut butter, almonds, coffee, fish oil, glucosamine
- Squat 185x5x3, Bench Press 155x5x3, Deadlift 225x5x1, 5 muscle-ups
> PWOb w/ honey
> Greek yogurt, asparagus, broccoli, chicken, brown rice
> Muscle milk in milk

08 JAN 13, Tuesday
> coffee, Greens shake, fish oil, glucosamine
- calisthenics
> PWOa
> 2 eggs w/ cheese, Greek yogurt, green tea
> chicken nuggets, diet coke
- Yoga, 90-90 intervals x 6
> PWOb w/ honey
> chicken, rice, broccoli w/ cheese, fish oil, glucosamine, multivitamin
> Muscle Milk in milk w/ Beta Alanine

09 JAN 13, Wednesday
> coffee, Greens shake, fish oil, glucosamine
- Ski
> PWOa
> 2 eggs w/ cheese, green tea
> salad, chicken, coffee
> pistachios, Greek yogurt, fish oil, glucosamine, multivitamin
> Muscle Milk in milk w/ BA

10 JAN 13, Thursday
> coffee, Greens shake, fish oil, glucosamine
- 4-mile Road March w/ 35 lbs
> PWOa w/ chocolate
> 2 eggs w/ cheese, potato chips, green tea
> salad, chicken, coffee
> almonds, Greek yogurt
- Yoga, Front Squat 135x5x3, Press 105x5x3, Power Clean 135x5x3
> PWOb w/ syrup & BA
> beef/chicken jerky, buckwheat noodles, brussel sprouts, fish oil, multivitamin, glucosamine

11 JAN 13, Friday
> coffee, Greens shake, fish oil, glucosamine
- calisthenics
> PWOa
> 2 eggs w/ cheese
> almonds
> chicken, salad
> almonds
> broccoli
> chicken, salad
> pork rinds, Greek yogurt, almonds, coffee w/ BA

12 JAN 13, Saturday
> coffee w/ BA
> pistachios, 2 eggs w/ cheese, brussel sprouts, multivitamin, fish oil, glucosamine, Greek yogurt
> Greens shake, fish oil, glucosamine
> pistachios, chicken
> Greek yogurt

END WEIGHT: 138.4
* introduction of Beta Alanine on Greens shake, legs destroyed after Thursday workout
** knee pain almost gone

 

[BaliShagSmoke]

WEEK 0

26 DEC 12, Wednesday
> Greens Shake (almonds, walnuts, flaxseed, Greens+ berry, Creatine Monohydrate, Muscle Milk, Greek yogurt, blueberries), coffee, fish oil
- 20-minute Run, Pullups (10-44-6-20-20)

44 pull-ups in 1 set? followed by 2 more sets of 20? Good Lord, if I could accomplish that, they would write an article about me in the Marine Corps Times...

That is incredible!

 

[Machete Juarez]

Week 3

13 JAN 13, Sunday
> pistachios, coffee
> Greens shake, 2 eggs w/ cheese, fish oil, glucosamine
> salad
- Pullups (50-10-10-10-10-10)
> PWOa
> chicken, broccoli, fish oil, multivitamin, glucosamine, green tea

14 JAN 13, Monday
> Greens shake, coffee, fish oil, glucosamine
> salad, chicken, coffee, 2 eggs w/ cheese
- combatives
> almonds
- C&J bar complex, Squat 185x5x3, Press 105x5x3, Deadlift 225x5x1
> PWOa w/ BA
> quinoa, asparagus, broccoli

15 JAN 13, Tuesday
> coffee
> Greens shake, fish oil, glucosamine
> coffee, beef jerky, almonds
- combatives
- Snatch bar complex, Yoga, 90-90 intervals x 6
> PWOb w/ honey
> buckwheat noodles, brussel sprouts
> 2 eggs, green tea
> Muscle Milk in milk w/ BA, multivitamin, fish oil, glucosamine

16 JAN 13, Wednesday
> coffee, Greens shake, fish oil, glucosamine
> salad, chicken, 2 eggs, coffee
- combatives
- kickboxing, 50 pullups
> PWOb w/ syrup
> MET-RX meal replacement bar, green tea
> chicken, broccoli, oranges, Muscle Milk in milk w/ BA

17 JAN 13, Thursday
> coffee, Greens shake, fish oil, glucosamine
> 2 eggs, bacon, fruit bowl, banana, peanut butter
> salad, chicken, meal replacement bar, almonds, coffee
- combatives
> almonds, shrimp, green tea
- Yoga, C&J bar complex, Front Squat 155x5x3, Bench Press 155x5x3, Power Clean 155x5x3
> PWOb w/ syrup and BA
> chicken Terriyaki w/ Shiitake, rice, broccoli
> Muscle Milk, fish oil glucosamine, multivitamin

18 JAN 13, Friday
> almonds, coffee
> Greens shake, 2 eggs, fish oil, glucosamine
> pistachios, diet soda
> beef Bulgogi, rice, banchan, mochi (NON-PWO)
> almonds, seaweed

19 JAN 13, Saturday
> coffee, almonds
> Greens shake, fish oil, glucosamine
> steak, prawns, salad, green beans, coffee
- Snatch bar complex, 60-60 intervals x 8
> PWOb w/ honey
> steak, 2 eggs, french fries, asparagus, fish oil, glucosamine, multivitamin
> green tea
> coffee, meal replacement bar

END WEIGHT: 140.2

*trying out some kind of Growth Hormone Releaser
** going through 2-week Combatives course

 

[Machete Juarez]

Week 4

20 JAN 13, Sunday
> coffee, almonds, AA
> Greens shake, fish oil, glucosamine
> salad, pork chops, eggs, seaweed
> coffee
- Pullups (50) 10x10; Tuck Planche 8x8
> PWOb w/ honey
> buckwheat soba, chicken, shiitake, seaweed, V8 Fusion w/ BA, AA

21 JAN 13, Monday
> coffee
> chicken broth, Greens shake, fish oil, glucosamine, AA
> coffee, almonds, AA
- C&J complex (50); Squat (195) 5x3, Bench Press (155) 5x3, Deadlift (230) 5x1; Muscle-ups; Bas Rutten 3-min Fighting
> PWOb w/ honey
> terriyaki chicken, brown rice, broccoli, shiitake
> grean tea, Muscle Milk w/ BA, fish oil, glucosamine

22 JAN 13, Tuesday
> coffee, Greens shake, fish oil, glucosamine, AA
> 2 eggs, bacon, fruit bowl, coffee
> salad, chicken, almonds, coffee, AA
- combatives
> green tea, almonds
- Snatch complex (50), 90-90 intervals x 6, Yoga
> PWOb w/ honey, BA
> beef jerky, brussels sprouts, buckwheat soba, seaweeds, fish oil, V8 Fusion, glucosamine, multivitamin

23 JAN 13, Wednesday
> coffee, Greens shake, fish oil, glucosamine
> 2 eggs w/ cheese, pistachios, almonds, coffee, AA
- combatives
> PWOa, V8 Fusion, meal bar, coffee, chicken, salad
> broccoli, pork chops
> Muscle Milk w/ milk, BA, fish oil, glucosamine, multivitamin

24 JAN 13, Thursday
> coffee, Greens shake, fish oil, glucosamine, AA
> salad, chicken, 2 eggs w/ cheese, coffee, snack bar
- combatives
> pistachios, almonds, green tea, AA
- C&J complex (45); Front Squat (160) 5x3, Press (110) 5x3, Power Clean (160) 5x3; Muscle-ups
> PWOb w/ honey
> brussels sprouts, buckwheat soba, pork chops
> Muscle Milk w/ BA

25 JAN 13, Friday
> coffee, Greens shake, fish oil, glucosamine, AA
> 2 eggs, bacon, melons, peaches, 2 bananas, peanut butter, coffee
> salad, chicken, meal bar, coffee
> almonds, green tea
- 60-60 intervals x 9, Snatch complex (50), muscle-ups, back levers
> PWOb w/ syrup, BA
> brussels sprouts

26 JAN 13, Saturday
> coffee, almonds
> Greens shake, fish oil, glucosamine, AA
- kickboxing
> PWOb w/ syrup
> steak, eggs, potatoes, snack bar, coffee, AA
> pork chop, shrimp, broccoli, almonds, green tea, fish oil, glucosamine, multivitamin
> peanut butter, almonds

END WEIGHT: 138.2

* trying out Amino Acids

 

[Machete Juarez]

44 pull-ups in 1 set? followed by 2 more sets of 20? Good Lord, if I could accomplish that, they would write an article about me in the Marine Corps Times...

That is incredible!

Haha, thanks. Been doing pull-ups for a long time.

A man has been watching too much GoT. :icon_chee

Indeed a man has.

Two great characters right there.

 

[Machete Juarez]

Week 5

27 JAN 13, Sunday
> coffee, almonds, snack bar
> steak, 2 eggs, brussels sprouts, fish oil, glucosamine, multivitamin
> coffee
> Greens shake, fish oil, glucosamine, AA, green tea
- Pullups 25x4, Tuck Planche 8x8
> PWOa w/ oatmeal
- Bas Rutten 3-min Thaiboxing
> cornish hen
> Muscle Milk w/ BA

28 JAN 13, Monday
> coffee, Greens shake, fish oil, clucosamine
- pushups/situps
> PWOa w/ oats, 2 eggs w/ cheese
> salad, chicken, almonds, coffee, meal bar
> almonds
- Squat (200) 5x3, Deadlift (230) 5x1, 100 Burpees (5:03)
> PWOb w/ oats & BA
> pork, brown rice, broccoli, fish oil, glucosamine, multivitamin, green tea, AA

29 JAN 13, Tuesday
> coffee, Greens shake, fish oil, glucosamine
- run, stairs, box jumps, pushups
> PWOa w/ oats, 2 eggs w/ cheese, green tea
> salad, chicken, almonds, coffee, meal bar
> almonds
> brussels sprouts, pork, chicken

30 JAN 13, Wednesday
> coffee, Greens shake, fish oil, glucosamine, AA
- pushups, leg throws, stairs
> PWOa w/ oatmeal, 2 eggs w/ cheese, V8 Fusion, green tea
> salad, chicken, coffee, meal bar
> banchan, beef bulgoi, rice, mochi
> Muscle Milk w/ oats & BA, fish oil, glucosamine, AA, multivitamin

31 JAN 13, Thursday
> almonds, coffee, Greens shake, fish oil, glucosamine, AA
- 6-mile Road March
> PWOa w/ oats, 2 eggs w/ cheese, green tea
> chicken, salad, almonds, coffee
> chicken, broccoli, Greek yogurt w/ blueberries, almonds, green tea, fish oil, glucosamine, multivitamin

01 FEB 13, Friday
> almonds, coffee, Greens shake, fish oil, glucosamine, AA
- 2-mile run
> PWOa w/ oats, 2 eggs w/ cheese
> chicken, salad, meal bar, almonds, coffee
> green tea
- boxing
> whey w/ milk
> calamari, steak, potatoes, spinach, broccoli

02 FEB 13, Saturday
> coffee, almonds
> steak, eggs, coffee, almonds, fish oil, glucosamine, multivitamin
> broccoli, almonds, tuna, green tea

END WEIGHT: 137.2

 

[Machete Juarez]

Week 6

03 FEB 13, Sunday
> coffee, almonds
> Greens shake, fish oil, glucosamine, AA
- shadowbox, Bas Rutten Workout A
> PWOa
> steak, eggs, potatoes
> brussels sprouts, chicken

04 FEB 13, Monday
> coffee, almonds
> Greens shake, fish oil, glucosamine, AA
> whey, milk, coffee, salad
> cod, tuna
> soup, egg, almonds, brussels sprouts, green tea
- Pullups 25x4, Tuck Planche 8x8
> PWOa w/ oats, BA, AA, fish oil, multivitamin, glucosamine

05 FEB 13, Tuesday
> coffee, Greens shake, fish oil, glucosamine
- 5k run, circuits
> PWOa w/ oats, AA
> eggs, bacon, melons
> chicken, salad, fish, almonds, coffee
- boxing
> PWOb w/ BA
> buckwheat soba, chicken, egg, fish, brussels sprouts, fish oil, glucosamine
> meal bar, almonds

06 FEB 13, Wednesday
> coffee, Greens shake, glucosamine, fish oil
- 2-mile run, abs
> PWOa w/ oats
> eggs, bacon, melons, banana, peanut butter
- Turkish Getups (45), Snatch (95), C&J (135)
> PWOa
> banchan, japchae, fish oil, glucosamine, multivitamin

07 FEB 13, Thursday
> almonds, coffee, Greens shake, glucosamine, fish oil, AA
- circuit
> PWOa w/ oats
> eggs, bacon, melons
> chicken, salad, almonds, coffee, AA
- C&J complex (50), 200m x 10
> PWOb w/ BA
> steak, onions, broccoli, glucosamine, fish oil, multivitamin, green tea

08 FEB 13, Friday
> coffee, Greens shake, fish oil, glucosamine, AA
> steak, 2 eggs, coffee
> meal bar, coffee
> chicken, salad, almonds, green tea
> almonds, coffee, BA
- Bas Rutten Workout A
> PWOa w/ oats
> fish & chips, diet soda

09 FEB 13, Saturday
> coffee, almonds
> Greens shake, fish oil, glucosamine, AA, almonds, coffee
- kickboxing
> PWOa w/ oats, BA, AA
> buckwheat soba, 2 eggs, shiitake
> chicken tenders
> broccoli, almonds, green tea, fish oil, glucosamine, multivitamin

END WEIGHT: 137.8

 

[Machete Juarez]

Week 7

10 FEB 13, Sunday
> coffee, almonds
> Greens shake, fish oil, glucosamine, AA
> coffee, almonds, BCAA
- Straddle Planche 6x10, Pullups 25x4
> PWOa w/ BA, BCAA
> brussels sprouts, 2 eggs w/ cheese, V8 Fusion

11 FEB 13, Monday
> coffee, Greens shake, fish oil, glucosamine, AA
- cardio circuit
> PWOa w/ oats, 2 eggs, green tea
> salad, chicken, coffee, almonds
- C&J complex (50), 800m x 3
> PWOb, chocolate milk, BCAA
> meal bar, fish oil, glucosamine, multivitamin

12 FEB 13, Tuesday
> coffee, Greens shake, fish oil, glucosamine, BCAA
- Pushups 80+20+60+20+50+10+50+40, Situps
> PWOa w/ oats, 2 eggs w/ cheese, green tea
> salad, chicken, coffee, almonds
- Turkish Getups (45) 5x1, Snatch complex (50), combatives
> PWOb w/ BA, BCAA
> meal bar

13 FEB 13, Wednesday
> coffee, Greens shake, fish oil, glucosamine, BCAA
- 4-mile run, pushups, situps
> PWOa w/ oats, 2 eggs w/ cheese
> chicken, salad, almonds, coffee
- Deadlift 135x10, 185x5, 205x3, 225x2, 245x1, 265x1, 285x1, 295x1, 305x1, combatives
> PWOb, BCAA, glucosamine, multivitamin
> beef noodle soup, green tea

14 FEB 13, Thursday
> coffee, Greens shake, fish oil, glucosamine, AA
> 2 eggs w/ cheese
> chicken, salad, almonds, coffee
> sashimi, rice, potatoes,, miso

15 FEB 13, Friday
> coffee, almonds, BCAA
- Snatch complex (65), 400m x 3, 200m x 4
> meal bar
> steak, eggs, spinach, coffee, almonds, fish oil, glucosamine, multivitamin, AA
> Greens shake, BCAA
- BJJ
> PWOa w/ BA
> fish & chips, diet soda, green tea

16 FEB 13, Saturday
> coffee
> steak, 2 eggs, AA, almonds, coffee, fish oil, glucosamine, multivitamin
> coffee
> cheese omelet, cod
> almonds, green tea, Greens shake, BCAA, fish oil, glucosamine
- Straddle Planche 6x10, Straddle Flag 6x10, Pullups 25x4
> PWOa w/ fiber, brussels sprouts

* introduction of BCAA
END WEIGHT: 138

 

[Machete Juarez]

Week 8

17 FEB 13, Sunday
> coffee, almonds
> BCAA
- BJJ
> PWOb
> banchan, bibimbap
> almonds, green tea
> Greek yogurt, blueberries, coconuts, flaxseed, peanut butter, fish oil

18 FEB 13, Monday
> coffee
> Greens shake, BCAA, fish oil, glucosamine
> coffee
- C&J complex (55), 400m x 6, jump rope
> PWOa w/ oats, V8 Fusion
> steak, 2 eggs, spinach
> almonds, green tea
- BJJ
> PWOb w/ honey & BA
> brussels sprouts, steak, cheese omelet, fish oil, glucosamine, multivitamin, V8 Fusion

19 FEB 13, Tuesday
> almonds, coffee, Greens shake, BCAA, fish oil, glucosamine
> 2 eggs w/ cheese, peanut butter
> salad, chicken, almonds, coffee
- combatives
> PWOa w/ oats
> broccoli, cheese omelet, green tea
> smoothie (strawberries, almonds, coconuts, milk, muscle milk, whey, BA), miltivitamin, fish oil, glucosamine

20 FEB 13, Wednesday
> coffee, Greens shake, fish oil, glucosamine, AA
- stairs, calisthenics
> PWOa w/ oats, 2 eggs w/ cheese
> chicken, salad, coffee, almonds
- 2-mile hill run
> PWOb w/ BA
> cheese omelet, brussels sprouts, tuna, almonds, green tea, V8 Fusion, multivitamin, fish oil, glucosamine

21 FEB 13, Thursday
> coffee, Greens shake, fish oil, glucosamine, BCAA
- road march
> PWOa w/ oats
> chicken, 2 eggs w/ cheese, almonds, coffee
> almonds, green tea
> salad, steak, garlic bread, fries, churros, nachos

22 FEB 13, Friday
> coffee
- pushups, situps
> PWOa w/ BA, 2 eggs w/ cheese, fish oil, glucosamine, multivitamin
> chicken, cheese omelet, spinach, almonds, coffee
> almonds, green tea
- 200m x 12
> PWOa

23 FEB 13, Saturday
> coffee
- Yoga
> coffee
> green tea
- Straddle Planche 6x10, Half Flags 8x8, Pullups 25x4
> PWOa w/ oats, steak, 3 eggs, V8 Fusion, spinach, almonds, coffee, fish oil
> broccoli w/ cheese

* start 24-hour fast on Friday evenings
END WEIGHT: 139

 

[Machete Juarez]

Week 9

24 FEB 13, Sunday
> coffee, almonds
> 2 eggs w/ cheese, Greens shake, fish oil, glucosamine, almonds, coffee
- BJJ
> PWOa w/ almonds, BA
> buckwheat soba, chicken, shiitake, V8 Fusion
> cheese omelet, green tea, glucosamine, fish oil, multivitamin
> milk, whey, muscle milk, cinnamon, fiber

25 FEB 13, Monday
> coffee, Greens shake, fish oil, glucosamine
- core
> PWOa, eggs, bacon, coffee
> chicken, salad, tuna
- 800m x 4, Snatch complex (55)
> PWOb2 w/ oats, BCAA, V8 Fusion
- BJJ
> PWOb
> brussels sprouts, almonds, steak, fish oil, multivitamin, glucosamine

26 FEB 13, Tuesday
> coffee, almonds, Greens shake, fish oil, glucosamine
> steak, 3 eggs
> almonds
> tuna, salad, cheese omelet, whey, milk, coffee, almonds, cinnamon
- muscle-ups 5x10
> PWOb, BCAA
- combatives
> tuna, brussels sprouts, almonds, green tea

27 FEB 13, Wednesday (138.4)
> coffee, Greens shake, fish oil, glucosamine
- 2-mile run, pushups, situps
> PWOa2 w/ oats, flaxseed, BCAA, 3 eggs w/ cheese
- boxing
> PWOa2 w/ BA, flaxseed
> cheese omelet, spinach, chicken broth, almonds, green tea, fish oil, glucosamine, multivitamin, potassium

28 FEB 13, Thursday (136)
> coffee, Greens shake, fish oil, glucosamine, BCAA, potassium
- snowshoeing
> whey, strawberries, cinnamon, flaxseed, milk, fiber, dandelion root
> almonds, salad, tuna, 2 eggs w/ cheese, coffee
> green tea, almonds
> tuna, cheese omelet, spinach, peanut butter
> whey, milk, peanut butter, flaxseed, cinnamon, fish oil, glucosamine, multivitamin, potassium

01 MAR 13, Friday (136)
> coffee, Greens shake, fish oil, glucosamine, potassium
- pushups, situps
> PWOa w/ flaxseed, 2 eggs
> chicken, spinach, almonds, coffee
> BCAA
- combatives, 400m x 4, 200m x 4
> green tea

02 MAR 13, Saturday (132)
> coffee
- combatives (cut to 129 lbs.)
> PWOa w/ flaxseed, honey, BCAA
> V8 Fusion, coffee
> chicken Satay, pad Thai, fish oil, green tea
> monster zero, potato chips

* increased protein intake

 

[Machete Juarez]

Week 10

03 MAR 13, Sunday
> almonds, coffee
> cheese omelet, Greens shake, fish oil, glucosamine, coffee
> V8 Fusion, spinach
- Pullups (30+30+30+10)
> banchan, Yakisoba, Tempura
> strawberries, milk, whey, fish oil, glucosamine, multivitamin

04 MAR 13, Monday
> coffee, Greens shake, fish oil, glucosamine
> tuna
> beef jerky
> V8 Fusion
> fried shrimp, drunken noodles, fish oil, glucosamine, multivitamin

05 MAR 13, Tuesday
> coffee, Greens shake, fish oil, glucosamine
> 2 eggs w/ cheese, coffee, milk, whey, strawberries
> tuna
> almonds, green tea

06 MAR 13, Wednesday
> coffee, Greens shake, fish oil, glucosamine, BCAA
- Pushups, Situps, Run
> whey, chocolate milk, strawberries, 2 eggs, V8 Fusion
> chicken, salad, coffee, Atkin's snack bar, almonds
> almonds, Green tea, BCAA
- combatives
> PWOb w/ BA
> buckwheat soba, beef, mushrooms

07 MAR 13, Thursday
> coffee, almonds, fish oil, glucosamine, multivitamin
> protein shake, 3 eggs w/ cheese
> buckwheat soba, 2 whole wheat PB&J, Greens shake, fish oil, glucosamine
> potato chips, V8 Fusion

08 MAR 13, Friday
> coffee, Greens shake, fish oil, glucosamine, vasodilator, Ignite, V8 Fusion
- APFT
> PWOa
> chicken, salad, 3 eggs w/ cheese
--- START FAST (1230H) ---
> Green tea, BCAA
- BJJ

09 MAR 13, Saturday
> coffee
> coffee, Atkin's meal bar, almonds, fish oil, multivitamin, BCAA
- combatives
> PWOb w/ coconuts, almonds
> chicken Satay, Pad Thai
> Green tea
> 2 eggs w/ cheese, almonds, coffee

END WEIGHT: 135.4

 

[Machete Juarez]

Week 11

10 MAR 13, Sunday
> cheese omelet, almonds, snack bar, Green tea
> coffee
> cheese omelet, spinach, coffee, almonds, snack bar, fish oil, multivitamin, glucosamine
> whey, muscle milk
> Greens shake, fish oil, glucosamine
> steak, 3 eggs w/ cheese, lettuce, chips
> whey, milk, strawberries, cream cheese, graham crackers

11 MAR 13, Monday
> coffee, Greens shake, fish oil, glucosamine
> salad, 3 eggs w/ cheese, coffee, meal bar
- 60-120s x 5
> chocolate milk, whey (2), pudding, cinnamon
> coffee, BCAA
- BJJ
> steak, cheese omelet, whey (2), cream cheese, milk, graham crackers, whipped cream, fish oil, glucosamine, multivitamin

12 MAR 13, Tuesday
> coffee, Greens shake, fish oil, glucosamine
- pushups, situps
> chocolate milk, whey (2), cinnamon
> 2 eggs w/ cheese, spinach, coffee, whey, muscle milk, heavy cream
> BCAA
- combatives
> milk, cream, whey (2), cream cheese

13 MAR 13, Wednesday
> coffee, Greens shake, fish oil, glucosamine
- stairs, calisthenics
> chocolate milk, whey (2), cinnamon
> beef, lettuce, coffee, meal bar
- 3-mile run
> milk, whey, cinnamon, BCAA
- combatives
> whey (2) cream cheese, cream, strawberries

14 MAR 13, Thursday
> coffee, Greens shake, fish oil, glucosamine
- circuit
> cream, whey (2), 4 eggs w/ cheese
> spinach, lettuce, coffee, cream, whey, muscle milk
> steak, halibut, coffee, glucosamine, multivitamin
> casein, whey

15 MAR 13, Friday
> 3 eggs w/ cheese, coffee, whey, cream, fish oil, glucosamine, dandelion root
- 60-120s x 5, Jumprope, Shadowbox
> coconut milk, whey, coconut shavings, flaxseed
> chicken, lettuce, coffee
> Greens shake, BCAA
- BJJ
> whey, cream, peanut butter
> steak, broccoli w/ cheese, casein, cream cheese, cream, cinnamon, dandelion root, fish oil, glucosamine, multivitamin
--- START FAST (2130H) ---

16 MAR 13, Saturday
> coffee
> almonds, green tea
> steak, 3 eggs w/ cheese, coconut milk, coconut shavings, whey, almonds, flaxseed
> coffee, cream, fiber, whey, cinnamon, fish oil, multivitamin, dandelion root
> casein, cream, cream cheese, flaxseed

END WEIGHT: 133.4

 

[Machete Juarez]

17 MAR 13, Sunday

18 MAR 13, Monday
- Run, pushups, situps

19 MAR 13, Tuesday
- calisthenics

20 MAR 13, Wednesday

21 MAR 13, Thursday
- Combatives Tournament

22 MAR 13, Friday
- Combatives Finals

23 MAR 13, Saturday

 

[Machete Juarez]

01 APR 13, Monday
> BJJ

02 APR 13, Tuesday
> pushups, situps

03 APR 13, Wednesday
> 4-mile Run

04 APR 13, Thursday
> Road March

05 APR 13, Friday
> relays

06 APR 13, Saturday
> kickboxing

 

[Machete Juarez]

07 APR 13, Sun

08 APR 13, Mon

09 APR 13, Tue

10 APR 13, Wed

11 APR 13, Thu
- 100 Pullups

12 APR 13, Fri
- relays

13 APR 13, Sat
- Yoga, 2-mile run, intervals (squats, lunges, jumps squats, burpees, incline run)

 

[Machete Juarez]

14 APR 13, Sun

15 APR 13, Mon
- 3-mile run, pushups, situps

16 APR 13, Tue
- Road March

17 APR 13, Wed
3-mile run, calisthenics

18 APR 13, Thu
4-mile Road March

19 APR 13
- kickboxing, intervalse (squats, lunges, jump squats, split squats, burpees, incline run)

20 APR 13
- 3-mile run, 100 pullups

 

[Machete Juarez]

21 APR 13, Sun

22 APR 13, Mon
- 4-mile run, pushups, situps
- 3-mile run, pullups

23 APR 13, Tue
- pushups (320), situps (300)

24 APR 13, Wed
- 2-mile run, pullups

25 APR 13, Thu
- 6-mile Road March
- pullups, pushups

26 APR 13, Fri
- calisthenics

27 APR 13, Sat
- Yoga

 

[Machete Juarez]

28 APR 13, Sun

29 APR 13, Mon
> 4-mile run

30 APR 13, Tue
> pushups, situps
> pullups

01 MAY 13, Wed
> 3.6-mile run
> Magic 50 (8:00), pullup ladder

02 MAY 13, Thu

03 MAY 13, Fri

04 MAY 13, Sat
> kickbox, intervals (squats, lunges, jump squats, split jumps, burpees, incline run)

 

[Machete Juarez]

05 MAY 13, Sun
06 MAY 13, Mon
07 MAY 13, Tue
08 MAY 13, Wed
09 MAY 13, Thu
10 MAY 13, Fri
11 MAY 13, Sat
> 3-mile run, sprints x 10

 

[Machete Juarez]

12 MAY 13, Sun

13 MAY 13, Mon
> 3-mile Indian Run, pushups (75)
> Press 70x5, 80x5, 95x7; Dips 10x5; Pullups 10x5

14 MAY 13, Tue
> 4-mile Road March
> Deadlift 155x5, 180x5, 205x10

15 MAY 13, Wed
> 4-mile run, 36 pullups

16 MAY 13, Thu
> 4.8-mile Road March

17 MAY 13, Fri
> Bench Press 95x5, 110x5, 125x10; Squat 135x5, 155x5, 175x6
> BJJ

18 MAY 13, Sat