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.

Thursday: W21

Training:
400 x pushups


Daily Reading:
Psalm 16-20

1.) Lessons:

• 16:5 - LORD, you alone are my portion and my cup; you make my lot secure
• 16:8 - I keep my eyes always on the LORD. With him at my right hand, I will not be shaken.
• 17:5 - My steps have held to your paths; my feet have not stumbled.
• 17:6 - I call on you, my God, for you will answer me; turn your ear to me and hear my prayer.
• 18:2 - The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.
• 18:20-24 - The LORD has dealt with me according to my righteousness; according to the cleanness of my hands he has rewarded me. For I have kept the ways of the LORD; I am not guilty of turning from my God. All his laws are before me; I have not turned away from his decrees. I have been blameless before him and have kept myself from sin. The LORD has rewarded me according to my righteousness, according to the cleanness of my hands in his sight.
• 19:1-2 - The heavens declare the glory of God; the skies proclaim the work of his hands. Day after day they pour forth speech; night after night they reveal knowledge.
• 19:13 - Keep your servant also from willful sins; may they not rule over me. Then I will be blameless, innocent of great transgression.
• 19:14 - May these words of my mouth and this meditation of my heart be pleasing in your sight

2.) Applications:

• The Lord is our portion and our cup. An ever ready help in trouble.
• When we call upon the Lord, He will hear our cry for help.
• The Lord is our Rock and our Deliverer.
• The Lord will deal with us according to our righteousness. 
• God's creation proves His existence as well as His omnipotence.
• May the words of my mouth and the meditations of my heart be pleasing to the Lord.

3.) Daily Meditation:

• 19:14 - May these words of my mouth and this meditation of my heart be pleasing in your sight
• 19:13 - Keep your servant also from willful sins; may they not rule over me. Then I will be blameless, innocent of great transgression.

Wednesday: W21

Training:
Morning:
400 x pushups

Evening:
5 mile run (38:38)
3 x 15 squat
3 x 15 seated military press
3 x 20 upright row
3 x 15 strict curl

Night:
5 mile hike


Daily Reading:
Psalm 11-15

1.) Lessons:

• 11:5 - The LORD examines the righteous, but the wicked, those who love violence, he hates with a passion.
• 11:7 - For the LORD is righteous, he loves justice; the upright will see his face
• 13: How long, LORD? Will you forget me forever? How long will you hide your face from me? How long must I wrestle with my thoughts and day after day have sorrow in my heart? How long will my enemy triumph over me? Look on me and answer, LORD my God. Give light to my eyes, or I will sleep in death, and my enemy will say, “I have overcome him,” and my foes will rejoice when I fall. But I trust in your unfailing love; my heart rejoices in your salvation. I will sing the LORD’s praise, for he has been good to me.

2.) Applications:

• The Lord is all powerful and all knowing.
• The Lord watches over the righteous. 
• Throughout all things, trust in the Lord's unfailing love, rejoice in His salvation.
• In all circumstances, sing of the Lord's praise for He has been good to me.

3.) Daily Meditation:

• 13:3 - Look on me and answer, LORD my God. Give light to my eyes.

Tuesday: W21

Training:
300 x pushups


Daily Reading:
Psalms 6-10

1.) Lessons:

• 7:8 - Let the LORD judge the peoples. Vindicate me, LORD, according to my righteousness, according to my integrity, O Most High. 
• 7:17 - I will give thanks to the LORD because of his righteousness; I will sing the praises of the name of the LORD Most High.
• 8:3-4 - When I consider your heavens, the work of your fingers, the moon and the stars, which you have set in place, what is mankind that you are mindful of them, human beings that you care for them?
• 9:9 - The LORD is a refuge for the oppressed, a stronghold in times of trouble.
• 9:18 - But God will never forget the needy; the hope of the afflicted will never perish.
• 10:14 - But you, God, see the trouble of the afflicted; you consider their grief and take it in hand. The victims commit themselves to you; you are the helper of the fatherless.

2.) Applications:

• The Lord is a righteous and fair judge. He will judge all people in accordance with their actions.
• What am I to question God? Who am I that God the creator of the universe should care for me?
• The Lord is a refuge for the oppressed. He is a stronghold in times of trouble.
• The Lord will not forget the needy and will not allow His people to perish.
• We need to commit ourselves to God, who is the all powerful.

3.) Daily Meditation:

• 8:3-4 - When I consider your heavens, the work of your fingers, the moon and the stars, which you have set in place, what is mankind that you are mindful of them, human beings that you care for them?

Monday: W21

Training:
Morning:
400 x pushups

Evening:
4.7 mile run (35:14)
50 x pullup (30,13,7)
50 x dips (30,20)

Night:
100 x goblet squat (35lb)
100 x db swing (35lbs)
50 x good morning (35lb db)
3 x 15 hammer curls
3 x 15 kneeling military press

Long roll out and mobility session


Daily Reading:
Psalms 1-5

1.) Lessons:

• Psalm 1: Blessed is the one who does not walk in step with the wicked or stand in the way that sinners take or sit in the company of mockers, but whose delight is in the law of the LORD, and who meditates on his law day and night. That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither— whatever they do prospers.Not so the wicked! They are like chaff that the wind blows away. Therefore the wicked will not stand in the judgment, nor sinners in the assembly of the righteous.For the LORD watches over the way of the righteous, but the way of the wicked leads to destruction.
• 2:11 - Serve the LORD with fear and celebrate his rule with trembling.
• 3:4 - I call out to the LORD, and he answers me from his holy mountain.
• 4:1 - Answer me when I call to you, my righteous God. Give me relief from my distress; have mercy on me and hear my prayer.
• 4:3 - Know that the LORD has set apart his faithful servant for himself; the LORD hears when I call to him
• 5:1-3 - Listen to my words, LORD, consider my lament. Hear my cry for help, my King and my God, for to you I pray. In the morning, LORD, you hear my voice; in the morning I lay my requests before you and wait expectantly.
• 5:12 - Surely, LORD, you bless the righteous; you surround them with your favor as with a shield.

2.) Applications:

• The Lord watches over the ways of the righteous.
• The Lord hears when I call to Him for I have been set apart.
• I am called to lay my requests on the Lord and wait expectantly for His answer.
• The Lord will bless the righteous and surround them with His favor as a shield.

3.) Meditation:

• 5:12 - Surely, LORD, you bless the righteous; you surround them with your favor as with a shield.