Back to the Basics-hypertrophy focused (combine grappling with kickboxing/Muay Thai)

[Fitcook365]

1/05 No Intensity

a.m: breakfast-eggs scrambled with spinach and tomatoes, bread with peanut butter and avocado, carrot juice

Intu-Flow Intermediate full session (40-60 min)

lunch-chicken with string beans and kale

evening did floor session of Ageless Mobility® (20 min)

dinner: cheese with baked bananas, toast with honey, dates, and coconut meat

[Fitcook365]

1/06 Lo int

bf: bread w peanut butter, avocado, kale crunchies, casews, sauteed spinach

Intu-Flow® Intermediate session as w/u
GTB and shadowboxing session
15 min jog/trot and walk for warmup (did some foot work concentration and keeping my hands up toward head
to be in habit of guarding face)
same GTB exercise format
shadowboxing for 10 min
RPE: 4 RPT: 9 RPD: 2
session was 50 min

lunch: cottage cheese, coconut water, papaya, banana

Judo practice for 60 min: worked on sweep and modified harai goshi throw, some partner work, and extra conditioning drills
RPE: 4-5 RPT: 8 RPD: 3

followed up with compensatory poses when I got home: pigeon, triangle lunge twist, side stretch, plow, rabbit-camel

dinner: fish with steamed sweet potatoes, corn, brocolli, zucchini, etc.

[Fitcook365]

1/07 Mod Intensity

breakfast in a.m: egg omelet with zucchini and shiitake mushrooms, green tea, oatmeal with vanilla and cashew milk

Leverage Session
Intu-Flow Intermediate for W/U and myofascia release
1. single arm barbell snatch (10lb each side) 4,3,4 rest 45 secs between each exercise superset, 1 min rest at
2. towel pullup 4,3,4 completion of the whole superset

3. KB pistol squat (2 25lb KB in rack) 4,4,4 *same rest protocol as above
4. dips w/hip extension 5,5,5

5. unevenly loaded barbell clean and press (20lb plates each side) 4,3 45-1 min rest between sets, 2 min rest at end of superset
6. KB leverage press (25lb) 4,4 session
GTB chain (10 min) along with shadoxboxing for last remaining 3 min of the whole ten minute session
Prasara Forest Sec B 8 R/L
poses: pigeon, triangle lunge twist, side stretch, seated revolve twist, plow, monkey, rabbit, and locust (poses held from 35-45 sec)
RPE: 7 RPT: 8 RPD: 3-5 ( was starting to feel sick and my cold progressively got worse over next couple days)

lunch: cottage cheese, papaya, bananas, apple juice

evening rolling session for BJJ (no-gi): w/U with Intu-Flow Intermediate briefly, worked on low intensity rolling putting
the GTB exercises into live use (noticed the implement of long arm roll when getting stack, the hip thread has made me
able to sweep my opponent over many times, but my submission game still lags. Hopefully, the new GTB exercises will help
me to progress with my sub game.
RPE: 6 RPT: 8 RPD: 3

dinner: beef with corn, brocoli, zucchini, peanut butter, and kale juice

[Fitcook365]

1/08 No Intensity (my dates are off track)
*made today No-Intensity as I woke up with a crappy cold, worse than the previously one with congestion and everything.
So, did my Intu-Flow Intermediate session in the afternoon as I woke up late with the spinal rocks, frog squat, and breathing squats, waves, and spinal waves.
RPE: 1 RPT: 9 RPD: 0

breakfast: cottage cheese, buckwheat with honey, dates, papaya, apples
lunch: chicken soup and zucchini bread
dinner: bread with peanut butter, kale crunchies, sauteed spinach, avocado, cashews, carrot/kale/spinach juice

[Fitcook365]

1/09 No ( was set for Lo, but just practiced modified variation for new GTB exercises)

breakfast: eggs with spinach sauteed, zucchini bread, tulsi tea

lunch: chicken soup (carrots, celery, shiitake mushrooms, etc to really fight off this cold)

snack: crackers, cottage cheese, grapes, bananas

did modified really light setup for GTB and shadoxboxing
GTB: 1. squat creep 4 min----1 min rest
2. lateral ground engagement 4 min----1 min rest
3. twisting spinal roll 4 min----1 min rest
4. spinal wave 4 min----1 min rest
10 min really light shadowboxing
Forest flow for 8 min 3X
40 min total
RPE: 3 RPT: 8 RPD: 1

dinner: fish with corn, kale, and zucchinis

[Fitcook365]

1/10 Another No day because of being sick.
Just did Ageless Mobility® full session during the afternoon.
RPE: 2 RPT: 9 RPD: 2

breakfast: bread with almond butter, avocado, kale crunchies, tea
lunch: chicken soup
dinner: beef tacos within grain tortillas, spinach, salsa (homemade with cilantro), and carrot juice

Mood: lately has been a bit depressed and miserable because of this stagnant lower respiratory cough and phlegm congestion. Not sure what is causing this other than my allergies to this time of the year, but also think their needs to be some deficiencies of some sort that needs care.

[Fitcook365]

Lo Intensity day ( my dates are so wacked out that I'll just leave this like is and get back on track)
breakfast: cottage cheese, apples, grapes, and oatmeal with honey, chamomile/ginger tea

Full GTB/Shadowboxing session
Intu-Flow® Intermediate at home
15 min jog/run/walk at park for W/U ( kept focused on my breathing and trying to flow, get my lungs stronger and more clear
to help detox the gunk out of my lungs, noticed I would switch from nasal breathing only to exhalation from mouth when I started running at a moderate pace just short of a sprint speed (60-70%). But, managed to keep my exertion at Low-intensity.
GTB: 1. squat creep 4 min----1 min rest
2. lateral ground engagement 4 min---1 min rest
3. twisting spinal roll 4 min---1 min rest
4. spinal wave 4 min---1 min rest
shadowboxing: 10 min
Forest Flow (a little over ten minutes) 11 min 4x
55 min total session

lunch: turkey bacon, brown rice, box choy, red bell peppers, garlic, and onions, and soy sauce

did some Feldenkrais hip, and lower back movements in the evening

dinner: eggs with spinach poached, bread ( 4 pieces) with almond butter and kale crunchies, and avocado

[Fitcook365]

1/11 Mod Intensity

Biblical meditation with green tea (20 min) *really realized my mood swings have been haywire without my daily morning
meditation, been slacking due to sleeping too late and the holidays*
breakfast: eggs with sweet potatoes, and spinach, avocado, macadamia nuts,
Intu-Flow® Intermediate full session with 4CBD, spinal rocks, quad hops, breathing squats, lat arm waves, dropping arm waves, and spinal waves

lunch: beef with cabbage and box choy, with corn soup, and butter


Leverage Session
Intu-Flow® Intermediate for W/U and myofascia release
1. single arm barbell snatch (10lb each side) 4,3,3 rest 35 and 45 secs between each exercise superset, 1 min rest at
2. towel pullup 4,4,4 completion of the whole superset

3. KB pistol squat (2 25lb KB in rack) 4,5,5 *same rest protocol as above a bit longer 45 and 45
4. dips w/hip extension 5,5,5

5. unevenly loaded barbell clean and press (20lb plates each side) 4,4 45-1 min rest between sets, 2 min rest at end of superset
6. KB leverage press (25lb) 5,4 session
GTB chain (10 min) along with shadoxboxing for extra few minutes
Prasara Forest Sec C 6 R/L
poses: pigeon, triangle lunge twist, side stretch, seated revolve twist, plow, monkey, rabbit, and locust (poses held from 35-45 sec)
RPE: 7 (the 5th exercise was really notching my intensity toward Hi) RPT: 8 RPD: 3-5 (still been sick, and had to change my diet to more Paleo due to possible allergic buildup to dairy/grain products)

dinner: lentils sauteed with butter and garlic and onions (awesome), salmon, chopped spinach with tomatoes, avocado, and pistachios

before bed meditation/prayer

[Fitcook365]

1/12 Hi Intensity

a.m. : Biblical meditation for 20 min
breakfast: turkey bacon (3), 3 eggs, scrambled with spinach and tomatoes, buckwheat with peanut butter, green tea

lunch: smoothie and papaya, grape juice, and etc

Metcon ( Hip power)
Warmup with myofascia release on foam roller (tight areas in calves, hips, thighs, back, and chest, etc)
Intu-Flow® for 15 min fast paced Intermediate session
1. KB side clean (35lb) 6,6,10R/8L
2. KB Hi row (30lb) 7,6,7
3. rotate sandbag lunge 10,11,10
4. planche wall pushup 9,9,8
5. half moon snatch (legitimate name for sandbag toss over) 6,8,9
6. KB yaw press (30lb) 8, 10R/8L, 9
Forest Flow 3x
poses: pigeon, triangle lunge twist, intense side stretch, seated revolve twist (1/2 spinal twist), plow, monkey, rabbit, locust
RPE: 9 (felt very intense since I was still sort of sick) RPT: 8 (have trouble with planche pushups) RPD: 3-4

dinner: chicken with corn, cabbage and box choy, cashews
tea was drank in evening was chamomile

[Fitcook365]

1/13 No Intensity (sort of a detox day similar to the Tacfit meal protocol 4 day wave)

breakfast: banana ice cream (made by blending bananas with water) with coconut meat and papaya and tea

Intu-Flow® Full Intermediate Session (full and through)
RPE: 1 RPT: 9 RPD: 0

lunch: grain tortillas (2) with lentils made into hummus with cheese and chopped carrots, spinach, and avocado

dinner: dates with chamomile tea (low appetite)