Monday: W24

Training:


WOD 1:
Front Squat:
3 x 5 x 185#

Press:
5 x 3 x 135#

Pullups: (neutral grip)
1 x 23
1 x 7

Dips:
1 x 20
1 x 10

WOD 2 :
10-1
Goblet Squat (55# db)
DB Swing (55# db)
Pullup (wide grip)


Daily Reading:
Psalm 106 - 110

1.) Lessons:

• 106:3 - Blessed are those who act justly, who always do what is right.
• 106: 13-15 - But they soon forgot what he had done and did not wait for his plan to unfold. In the desert they gave in to their craving; in the wilderness they put God to the test. So he gave them what they asked for, but sent a wasting disease among them.
• 107:43 - Let the one who is wise heed these things and ponder the loving deeds of the LORD.
• 109:21-23 - But you, Sovereign LORD, help me for your name’s sake; out of the goodness of your love, deliver me. For I am poor and needy, and my heart is wounded within me. I fade away like an evening shadow

2.) Applications:

• The Lord will bless those who do what is right and act justly.
• I am so much like the Israelites, how soon do I forget what God has done for me and make a conscious choice to not wait for His plan to unfold! Because of this my sinful cravings take root and fester like a wasting disease.
• If I am to be wise, I must heed the warnings of the past and ponder how the Lord has loved me and cared for me in the past.

Sunday: W23

Training:
Evening:


Run:
40 min w/20# vest

Friday: W23

Training:
Evening:

Back Squat:
5 x 3 x 225#

10-1 reps
Goblet Squats: 70# db
DB Swings: 70# db
Pullups


Daily Reading:
Psalm 91-95

1.) Lessons:

• 91:1-2 - Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, “He is my refuge and my fortress, my God, in whom I trust.”
• 91:9-10 - If you say, “The LORD is my refuge,” and you make the Most High your dwelling, no harm will overtake you
• 93:5 - Your statutes, LORD, stand firm
• 94:22 - But the LORD has become my fortress, and my God the rock in whom I take refuge.
• 95:6-11 - Come, let us bow down in worship, let us kneel before the LORD our Maker; for he is our God and we are the people of his pasture, the flock under his care. Today, if only you would hear his voice, “Do not harden your hearts as you did at Meribah, as you did that day at Massah in the wilderness, where your ancestors tested me; they tried me, though they had seen what I did. For forty years I was angry with that generation; I said, ‘They are a people whose hearts go astray, and they have not known my ways.’ So I declared on oath in my anger, ‘They shall never enter my rest.’”

2.) Applications:

• Whoever dwells in the shelter of the Most High will be saved.
• The laws and statutes of the Lord stand firm and are to be obeyed.
• Make the Lord my rock and my fortress in whom I take refuge in times of trouble.
• I must not harden my heart as the Israelites did in the desert. The Lord will punish disobedience and when my heart is led astray. In order to enter God's rest I must obey His laws and commandments and not harden my heart to His teachings. 

Thursday: W23

Training:
Evening:
Bench Press:
5 x 5 x 185#

Pullups (neutral grip):
2 x 15

Bar Dips:
2 x 15


Daily Reading:
Psalm 86-90

1.) Lessons:

• 86:1 - Hear me, LORD, and answer me, for I am poor and needy.
• 86:5-7 - You, Lord, are forgiving and good, abounding in love to all who call to you. Hear my prayer, LORD; listen to my cry for mercy. When I am in distress, I call to you, because you answer me.
• 86:11 - Teach me your way, LORD, that I may rely on your faithfulness; give me an undivided heart
• 88:9 - I call to you, LORD, every day; I spread out my hands to you.
• 90:8 - You have set our iniquities before you, our secret sins in the light of your presence.
• 90:17 -May the favor of the Lord our God rest on us; establish the work of our hands for us, yes, establish the work of our hands.

2.) Applications:

• Cry out to the Lord and He will answer us when we are poor and in our greatest need.
• God is a God of forgiveness and goodness. He is abounding in love.
• God calls for me to have an undivided heart and to call upon Him every day.
• On the day of judgement I will have to give an account of my life before God. All my iniquities and my secret sins will be laid out in front of the the light of His presence. 

Wednesday: W23

Training:
Evening:
Clean Pull:
3 x 5 x 245#

Hanging Leg Raises:
3 x 10

Swings:
3 x 12 x 70# db

Side Bend:
2 x 12 x 70# db (each side)

Night:
Run:
55 min w/ 20lb vest (easy pace)

Daily Reading:
Psalm 81-85

1.) Lessons:

• 81:6 - “I removed the burden from their shoulders; their hands were set free from the basket.
• 81:10 - I am the LORD your God, who brought you up out of Egypt. Open wide your mouth and I will fill it.
• 81:13-14 - “If my people would only listen to me, if Israel would only follow my ways, how quickly I would subdue their enemies and turn my hand against their foes!
• 84:1-2 - How lovely is your dwelling place, LORD Almighty! My soul yearns, even faints, for the courts of the LORD; my heart and my flesh cry out for the living God.
• 84:5 -Blessed are those whose strength is in you, whose hearts are set on pilgrimage.
• 84:10-11 - Better is one day in your courts than a thousand elsewhere; I would rather be a doorkeeper in the house of my God than dwell in the tents of the wicked. For the LORD God is a sun and shield; the LORD bestows favor and honor; no good thing does he withhold from those whose walk is blameless.

2.) Applications:

• God has the power to remove my heavy burdens.
• Open up my heart to God and He will fill it.
• How quickly God would bless me if only I would listen to Him and follow His laws and decrees!
• Make it my goal to get closer to God each day so that I may have the passion of the psalmist where my heart and flesh cry out for the living God and my soul yearns for the Lord.
• Better is one day with the Lord that a thousand elsewhere. The Lord is my protector and my shield and will show favor and honor towards me and bless my life if my walk is blameless.

Tuesday: W23

Training:
Evening:

10 rounds:
5 x pullup
10 x pushup
15 x squat

Swing:
3 x 15 x 70#db

Back Extension:
2 x 12 x 25# plate

Leg Levers
2 x 50

SB Leg curl:
2 x 12 each leg

15 min of sprint work w/ my basketball team


Daily Reading:
Psalm 76-80

1.) Lessons:

• 76:7 - It is you alone who are to be feared
• 77:1-2 - I cried out to God for help; I cried out to God to hear me. When I was in distress, I sought the Lord
• 77:11-12 - I will remember the deeds of the LORD; yes, I will remember your miracles of long ago. I will consider all your works and meditate on all your mighty deeds.
• 78:17-18 - But they continued to sin against him, rebelling in the wilderness against the Most High. They willfully put God to the test by demanding the food they craved.
• 78:32 - In spite of all this, they kept on sinning; in spite of his wonders, they did not believe.
• 78:38 - Yet he was merciful; he forgave their iniquities
• 79:8-9 - Do not hold against us the sins of past generations; may your mercy come quickly to meet us, for we are in desperate need. Help us, God our Savior, for the glory of your name; deliver us and forgive our sins for your name’s sake.

2.) Applications:

• God alone is to be feared.
• When I am in distress, I must cry out to God and He will hear my prayer.
• Remember the deeds of the Lord, remember His faithfulness in my past.
• Do not be like the Israelites who willfully sinned against God. 
• God is a forgiving God and is full of mercy. If I ask, He will forgive me my iniquities.
• Ask the Lord for help.

3.) Daily Meditation:

• 77:1-2 - I cried out to God for help; I cried out to God to hear me. When I was in distress, I sought the Lord

Monday: W23

Training:
Evening:
Warm Up:
Goblet squats:
1 x 25 x 55# db

Swings:
1 x 20 x 55# db

Strength:
Front Squat:
6 x 135#
6 x 155#
2 x 6 x 175#

Press:
3 x 3 x 135#

Goblet squat:
1 x 15 (55#)
1 x 10 (70#)

Swings:
1 x 15 (55#)
1 x 10 (70#)

Push Press:
3 x 8 x 55# dbs

Back Extensions:
3 x 20

SB OH crunches:
3 x 20 (45# plate)

SB leg curls:
3 x 10 each leg

Conditioning:
Sprint work: on a basketball court, high volume


Daily Reading:
Psalm 71-75

1.) Lessons:
71:12 - Do not be far from me, my God
73:22 - I was senseless and ignorant; I was a brute beast before you.
73:26 - My flesh and my heart may fail, but God is the strength of my heart and my portion forever.

2.) Applications:

• In the past I was senseless and ignorant. My sin consumed me, but because of the Lords great goodness and mercy I have been given a second chance and have been forgiven of all my past sins.
• My flesh and my heart will fail me, but God is my everlasting strength and will be with me and at my side forever.
• Do not envy the wicked, for they will seem to prosper here on earth but everyone will be held accountable for their actions on the day of judgement.

3.) Daily Meditation:

• 73:26 - My flesh and my heart may fail, but God is the strength of my heart and my portion forever.

Saturday: W22

Training:

90 min hike in state park

3 rounds:
12 x ring pullups
50 x pushups

Friday: W22

Training:

Warm Up: 
Goblet squats and db swings w/45lb db

Strength: 
Front Squat:
2 x 10 x 135
2 x 10 x 155

Press:
2 x 3 x 95
3 x 115
3 x 125
3 x 135

Leg Blaster:
3 rounds (20 x squat, 20 x lunge, 20 x jumping lunge, 10 x jump squat)

1 Arm db Row:
2 x 12 (60lb db)

Conditioning:
Run: 25 min (moderate to fast pace, finished with 2 x 800 m runs at sub 6mm pace)
Sprint work: 15 min of full court basketball

Notes:
My strength is pretty pathetic right now. Trying to 2 days of strength work a week and I am going to ease back into it. Front squats were tough.

Thursday: W22

Training:
Morning:
45 min run (easy pace)
100 x sit-ups
100 x leg levers
100 x db swings (25 both, 25 r, 25 l, 25 both)
100 x pushups

Long foam roll and static stretch

Wednesday: W22

Training:
200 x pushups


Daily Reading:
Psalm 46-50

1.) Lessons:
46:1-3 - God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.
46:10 - Be still, and know that I am God
48:14 - For this God is our God for ever and ever; he will be our guide even to the end.
49:12 - People, despite their wealth, do not endure.
49:13-14 - This is the fate of those who trust in themselves, and of their followers, who approve their sayings.They are like sheep and are destined to die; death will be their shepherd.
49:16-20 - Do not be overawed when others grow rich, when the splendor of their houses increases; for they will take nothing with them when they die, their splendor will not descend with them. Though while they live they count themselves blessed—and people praise you when you prosper—they will join those who have gone before them, who will never again see the light of life. People who have wealth but lack understanding are like the beasts that perish.
50:12 - the world is Mine, and all that is in it

2.) Applications:

• God is our refuge. He is an ever ready help in trouble.
• Do not fear the things of this world, for the world is God's and everything in it.
• God is our God. He will be our guide until the end.
• Those who trust in themselves and others and not God are destined for death.
• Do not let jelousy over others riches impact your relationship with God. He will bless us when we praise Him. We will take no material things with us when we die.

3.) Daily Mediation:

• 48:14 - For this God is our God for ever and ever; he will be our guide even to the end

Tuesday: W22

Training:
Morning:
200 x pushups

Evening:
Deadlift: 2 x 185, 2 x 205, 2 x 225, 2 x 225, 2 x 245
Bench Press: 10 x 135, 3 x 10 x 155
DB Military Press: 2 x 10 (35lb dbs)
DB Swing: 1 x 20 (55lb db), 1 x 15 (70lb db)
Strict Pullup: 2 x 10
Dips: 2 x 15

Notes:
Have access to a gym this winter so will be doing some strength training 2 days a week. This was only the second time deadlifting for me so my back is a bit sore. Last set of deadlifts went up real easy. Overall the body feels great, will be running and doing core and calisthenics on the days I am not doing strength training.


Daily Reading:
Psalm 41-45

1.) Lessons:

41:12 - Because of my integrity you uphold me and set me in your presence forever.
42:1-4 - As the deer pants for streams of water, so my soul pants for you, my God. My soul thirsts for God, for the living God. When can I go and meet with God? My tears have been my food day and night, while people say to me all day long, “Where is your God?” These things I remember as I pour out my soul:

44:3 - It was not by their sword that they won the land, nor did their arm bring them victory; it was your right hand, your arm, and the light of your face, for you loved them.

2.) Applications:

• The Lord will honor a man of integrity.
• Does my soul thirst for God? 
• Do I pour out my soul to God?

3.) Daily Meditation:

• 41:12 - Because of my integrity you uphold me and set me in your presence forever.

Monday: W22

Training:
Morning:

• 300 x pushups

Evening:
Work:

• Deadlift: 2 x 5 (75lb db's, 100lb db's)
• Press: 2 x 5 (95lbs, 135lbs, push pressed last2)
• Goblet Squat: 2 x 12 (75lb db, 90lb db)
• Pullup: 2 x 15
• Db Swing: 1 x 40 (55lb db)
• Farmers Carry: 1 x 60 steps (75lb dbs)
• Russian twist: 1 x 50 (45lb plate)
• Weighted OH crunch: 1 x 50 (45lb plate)

Night:
Conditioning:

• 44 min run (easy pace)

Durability:

• Foam roll

Daily Reading:
Psalm 36-40

1.) Lessons:

36:5-6 - Your love, LORD, reaches to the heavens, your faithfulness to the skies. Your righteousness is like the highest mountains, your justice like the great deep.
36:10 - Continue your love to those who know you, your righteousness to the upright in heart.
37:3-4 - Trust in the LORD and do good; dwell in the land and enjoy safe pasture. Take delight in the LORD, and he will give you the desires of your heart.
37:5-7 - Commit your way to the LORD; trust in him and he will do this: He will make your righteous reward shine like the dawn, your vindication like the noonday sun. Be still before the LORD and wait patiently for him
37:16 - Better the little that the righteous have than the wealth of many wicked
37:18-19 - The blameless spend their days under the LORD’s care, and their inheritance will endure forever. In times of disaster they will not wither; in days of famine they will enjoy plenty.
37:27 - Turn from evil and do good; then you will dwell in the land forever
37:34 - Hope in the LORD and keep his way. He will exalt you to inherit the land
38:18 - I confess my iniquity; I am troubled by my sin
40:
1 I waited patiently for the LORD;
he turned to me and heard my cry.
2 He lifted me out of the slimy pit,
out of the mud and mire;
he set my feet on a rock
and gave me a firm place to stand.
3 He put a new song in my mouth,
a hymn of praise to our God.
Many will see and fear the LORD
and put their trust in him.

4 Blessed is the one
who trusts in the LORD,
who does not look to the proud,
to those who turn aside to false gods.[m]
5 Many, LORD my God,
are the wonders you have done,
the things you planned for us.
None can compare with you;
were I to speak and tell of your deeds,
they would be too many to declare.

6 Sacrifice and offering you did not desire—
but my ears you have opened[n]—
burnt offerings and sin offerings[o] you did not require.
7 Then I said, “Here I am, I have come—
it is written about me in the scroll.[p]
8 I desire to do your will, my God;
your law is within my heart.”

9 I proclaim your saving acts in the great assembly;
I do not seal my lips, LORD,
as you know.
10 I do not hide your righteousness in my heart;
I speak of your faithfulness and your saving help.
I do not conceal your love and your faithfulness
from the great assembly.

11 Do not withhold your mercy from me, LORD;
may your love and faithfulness always protect me.
12 For troubles without number surround me;
my sins have overtaken me, and I cannot see.
They are more than the hairs of my head,
and my heart fails within me.
13 Be pleased to save me, LORD;
come quickly, LORD, to help me.

14 May all who want to take my life
be put to shame and confusion;
may all who desire my ruin
be turned back in disgrace.
15 May those who say to me, “Aha! Aha!”
be appalled at their own shame.
16 But may all who seek you
rejoice and be glad in you;
may those who long for your saving help always say,
“The LORD is great!”

17 But as for me, I am poor and needy;
may the Lord think of me.
You are my help and my deliverer;
you are my God, do not delay.

2.) Applications:

• Commit your ways to the Lord, wait patiently for Him and He will give you the desires of your heart.
• The Lord protects the ways of the righteous. 
• The Lord wants to bless us if we keep to His paths and follow Him.
• The Lord desires for us to be set apart and not to live lives of wickedness.

3.) Daily Meditation:

• 40:1 - I waited patiently for the LORD; he turned to me and heard my cry

Friday: W21

Training:
400 x pushups


Daily Reading:
Psalm 21-25

1.) Lessons:

21:7 - For the king trusts in the LORD; through the unfailing love of the Most High he will not be shaken.
22:1-2 - My God, my God, why have you forsaken me? Why are you so far from saving me, so far from my cries of anguish? My God, I cry out by day, but you do not answer, by night, but I find no rest
22:11 - Do not be far from me
23:1 - The LORD is my shepherd, I lack nothing
23:3 - He guides me along the right paths for his name’s sake.
24:1 - The earth is the LORD’s, and everything in it, the world, and all who live in it

Psalm 25
1 In you, LORD my God,
I put my trust.
2 I trust in you;
do not let me be put to shame,
nor let my enemies triumph over me.

3 No one who hopes in you
will ever be put to shame,
but shame will come on those
who are treacherous without cause.

4 Show me your ways, LORD,

teach me your paths.
5 Guide me in your truth and teach me,
for you are God my Savior,
and my hope is in you all day long.
6 Remember, LORD, your great mercy and love,
for they are from of old.
7 Do not remember the sins of my youth
and my rebellious ways;

according to your love remember me,
for you, LORD, are good.
8 Good and upright is the LORD;

therefore he instructs sinners in his ways.
9 He guides the humble in what is right
and teaches them his way.
10 All the ways of the LORD are loving and faithful
toward those who keep the demands of his covenant.
11 For the sake of your name, LORD,
forgive my iniquity, though it is great.

12 Who, then, are those who fear the LORD?
He will instruct them in the ways they should choose.
13 They will spend their days in prosperity,
and their descendants will inherit the land.
14 The LORD confides in those who fear him;
he makes his covenant known to them.

15 My eyes are ever on the LORD,
for only he will release my feet from the snare.
16 Turn to me and be gracious to me,
   for I am lonely and afflicted.
17 Relieve the troubles of my heart
   and free me from my anguish.
18 Look on my affliction and my distress
   and take away all my sins.
19 See how numerous are my enemies
   and how fiercely they hate me!
20 Guard my life and rescue me;
   do not let me be put to shame,
   for I take refuge in you.
21 May integrity and uprightness protect me,
   because my hope, LORD, is in you.
22 Deliver Israel, O God,
   from all their troubles!

Notes:
Psalm 25 is my favorite Psalm. It is very meaningful to me.

2.) Applications:

The Lord is our shepherd and our guide. An ever ready help in trouble.
Good and upright is the Lord and He will forgive the sins of my youth.
May integrity and uprightness protect. me.

3.) Daily Meditation:

25:6-7 - Remember, LORD, your great mercy and love,
for they are from of old.
7 Do not remember the sins of my youth
and my rebellious ways;
according to your love remember me,
for you, LORD, are good.