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.

Friday: W20, Leviticus 17-20

Training:
Push: 350 x pushups

Daily Reading:
Leviticus 17-20

1.) Facts:

• The Lord tells the Israelites to not conform to the people in the land of Canaan. The Lord is going to punish these people for their wickedness and is going to remove them from the land by His hand. The Israelites are going to inhabit this land and are not to prostitute themselves to the Canaanites previous customs, laws or habits. After this warning the Lord lays out various laws in order to keep His chosen people pure, holy and set apart from those around them.

2.) Lessons:

• 17:7 - They must no longer offer any of their sacrifices to the idols to whom they prostitute themselves. This is to be a lasting ordinance for them and for the generations to come.’
• 17:11 - For the life of a creature is in the blood, and I have given it to you to make atonement for yourselves on the altar; it is the blood that makes atonement for one’s life.
• 18:1-5 - The LORD said to Moses, 2 “Speak to the Israelites and say to them: ‘I am the LORD your God. 3 You must not do as they do in Egypt, where you used to live, and you must not do as they do in the land of Canaan, where I am bringing you. Do not follow their practices. 4 You must obey my laws and be careful to follow my decrees. I am the LORD your God. 5 Keep my decrees and laws, for the person who obeys them will live by them. I am the LORD.
• 18:30 - Keep my requirements and do not follow any of the detestable customs that were practiced before you came and do not defile yourselves with them. I am the LORD your God.
• 19:3 - Each of you must respect your mother and father, and you must observe my Sabbaths. I am the LORD your God.
• 19:4 - Do not turn to idols or make metal gods for yourselves. I am the LORD your God.
• 19:14 - Do not curse the deaf or put a stumbling block in front of the blind, but fear your God. I am the LORD
• 19:18 - Do not seek revenge or bear a grudge against anyone among your people, but love your neighbor as yourself. I am the LORD.
• 19:30 - Observe my Sabbaths and have reverence for my sanctuary. I am the LORD
• 19:37 - Keep all my decrees and all my laws and follow them. I am the LORD.
• 20:7 - Consecrate yourselves and be holy, because I am the LORD your God. Keep my decrees and follow them. I am the LORD, who makes you holy.
• 20:22-24 - “‘Keep all my decrees and laws and follow them, so that the land where I am bringing you to live may not vomit you out. 23 You must not live according to the customs of the nations I am going to drive out before you. Because they did all these things, I abhorred them. 24 But I said to you, “You will possess their land; I will give it to you as an inheritance, a land flowing with milk and honey.” I am the LORD your God, who has set you apart from the nations.

3.) Applications:

• We are called to be set apart from the people around us. God calls us to be holy as He is holy. Set apart from the customs, traditions and sin that entangles our current society.
• There is always a punishment for our sin and disobedience. 
• The Lord wants to bless us and give us our inheritance, which is eternal life. However, in order for this to happen we must be set apart and must follow his laws and decrees.
• We must not be a stumbling block for others. Have self-control over your actions and follow the laws of the Lord. 
• Keep the laws and decrees of the Lord. He has given them to us for a purpose.

4.) Daily Meditation:

• 18:2-5 - ‘I am the LORD your God. You must not do as they do in Egypt, where you used to live, and you must not do as they do in the land of Canaan, where I am bringing you. Do not follow their practices. You must obey my laws and be careful to follow my decrees. I am the LORD your God. Keep my decrees and laws, for the person who obeys them will live by them. I am the LORD.

Thursday: W20

Training:
Push: 400 x pushups

Run: 4 mile TT (24:29)
Squat: 75 x goblet squat
Hinge: 75 x db swing
Hinge: 75 x good morning

Push: 3 x 15 seated db press
Pull: 3 x 15 hammer curl

Notes:
Took over 3 minutes off my previous 4 mile time trial. I believe I could have taken another 20 seconds off with a proper warm-up, considering my first 800 m split was 3:31. Legs and lungs felt great, much easier than anticipated. Form got a bit sloppy around mile 3 but I was able to fix it and finish strong.


Daily Reading: 
Leviticus 13-16

1.) Facts:

• The Lord speaks through Moses regarding the care of infectious skin diseases as well as as defining when the Israelites were considered ceremonial clean and unclean.

2.) Lessons:

• 16:2 - For I will appear in the cloud
• 16:22 - The goat will carry on itself all their sins to a remote place; and the man shall release it in the wilderness. 
• 16:31 - It is a day of sabbath rest, and you must deny yourselves; it is a lasting ordinance.
• 16:34 - And it was done, as the LORD commanded Moses.

3.) Applications:

• The sins of the Israelites were placed on a goat and then the goat was sent off into the wilderness to die. This is symbolic for us in Christ taking on our sins and dying on the cross in order for us to receive the forgiveness of sins.
• We must not deny ourselves of a day of Sabbath rest.
• Moses was obedient, even in the midst of multiple rules and regulations. Obedience such as his is something to be sought after.

Wednesday: W20

Training:
AM:
Push: 500 x pushups

PM:
Run: 4.2 miles (36:44)


Daily Reading:
Leviticus 9-12

1.) Facts:

• Aaron and the priests begin their ministry as spiritual leaders of the Israelites. His two sons are killed by the Lord for not following the rules and regulations of sacrifices. The Lord gives the Israelites rules on what animals are clean and unclean to eat as well as rules for purification after childbirth.

2.) Lessons:

• 10:3 - Moses then said to Aaron, “This is what the LORD spoke of when he said: “‘Among those who approach me I will be proved holy; in the sight of all the people I will be honored.’” Aaron remained silent.
• 11:44 - I am the LORD your God; consecrate yourselves and be holy, because I am holy.
• 11:45 - I am the LORD, who brought you up out of Egypt to be your God; therefore be holy, because I am holy.

3.) Applications:

• We are called to be Holy because God is Holy. We must consecrate ourselves to Him. 
• There is always punishment for our disobedience. 
• The Lord is mighty to save, therefore be Holy because He is Holy.

4.) Daily Meditation:

• 11:44 - I am the LORD your God; consecrate yourselves and be holy, because I am holy.

Tuesday: W20

Training:
AM:
Push: 400 x pushups


Notes:
Body: Good
Sleep: 5 hours

Daily Reading:
Leviticus 5-8

1.) Facts:

• The Lord speaks through Moses and describes when sacrifices are needed to atone for the sin of the people. The Lord then lays out the rules and regulations for the different types of offerings. Aaron and his sons are anointed by the Lord.

2.) Lessons:

• 5:1 - “‘If anyone sins because they do not speak up when they hear a public charge to testify regarding something they have seen or learned about, they will be held responsible.
• 5:5 - when anyone becomes aware that they are guilty in any of these matters, they must confess in what way they have sinned.
• 5:13 - In this way the priest will make atonement for them for any of these sins they have committed, and they will be forgiven.
• 5:17 - “If anyone sins and does what is forbidden in any of the LORD’s commands, even though they do not know it, they are guilty and will be held responsible.
• 6:7 - In this way the priest will make atonement for them before the LORD, and they will be forgiven for any of the things they did that made them guilty.”
• 8:35 - do what the LORD requires, so you will not die
• 8:36 - So Aaron and his sons did everything the LORD commanded through Moses

3.) Applications:

• This passage stresses our inability to escape from our sin nature. We are fallen and have been corrupted through sin. Because of this we have a need for a blood sacrifice in order to atone for our sins. We are held responsible for our sins and there is always a consequence for our sins. We are in need of a perfect High Priest. God the High Priest will make atonement for our sins and we will be forgiven for all the things that made us guilty, however, in order for this to happen we must recognize that we are guilty and confess and repent. The blood of the sacrificial lamb (Christ) will atone us for all our sins. 

4.) Daily Meditation:

• 6:7 - In this way the priest will make atonement for them before the LORD, and they will be forgiven for any of the things they did that made them guilty.”

Monday: W20

Training:
AM:
400 x pushups


Evening:
75 x goblet squat
75 x db swing
75 x good morning
75 x rdl

3 x 12 seated military press
3 x 12 hammer curl

Notes:
Sleep: 6 hours


Daily Reading:
Leviticus 1-4

1.) Facts:

• This passage speaks of the rules of sacrifice for the Jewish nation when under the leadership of Moses. The rules for the burn offering, grain offering, fellowship offering and sin offering are all outlined in these 4 chapters.

2.) Lessons:

• 1:3 - “‘If the offering is a burnt offering from the herd, you are to offer a male without defect.
• 2:1 - “‘When anyone brings a grain offering to the LORD, their offering is to be of the finest flour.
• 2:13 - Season all your grain offerings with salt. Do not leave the salt of the covenant of your God out of your grain offerings; add salt to all your offerings.
• 3:1 -“‘If your offering is a fellowship offering, and you offer an animal from the herd, whether male or female, you are to present before the LORD an animal without defect.

3.) Applications:

• Anytime an offering to Lord is made, the one common theme between all the different sacrifices is that what is being sacrificed is the very best, without defect. I can apply this to my life today by realizing that in order for my sins to be forgiven, I needed something without defect to take my place. Christ was my sacrificial lamb. His blood was a pleasing aroma to God that took the place of my sins and my past burdens. 
• The Lord deserves my best. My sacrifices to Him must be my best for that is what He deserves.
• I found it interesting about the importance of salt and adding salt to the offerings. It made an interesting parallel to Matthew 5:13-16, in which Christ speaks of the importance of salt in a beleiver and if something loses its saltiness it is good for nothing expect to be thrown out.

4.) Daily Meditation:

• 3:1 -  you are to present before the LORD an animal without defect.

Sunday: W19, Recovery

Training:
50 min run (13 min easy pace, 37 min of hill work at moderate pace)

Friday: W19, Recovery

Training:
400 x pushups


Daily Reading:
Philippians

1.) Facts:

• Written by Paul during his imprisonment in Rome. He writes of thanksgiving and of his imprisonment for Christ. The faith of Paul during this time of suffering is unbelievable. He has complete and udder confidence that God has a plan for his life and that God will give him deliverance. Paul encourages us to imitate Christ and live a life worthy of the calling. Live differently from the world and consider everything a loss in comparison with the greatness of Christ.

2.) Lessons:

• 1:6 - being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.
• 1:9-11 - And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless for the day of Christ, filled with the fruit of righteousness that comes through Jesus Christ—to the glory and praise of God.
• 1:18 - The important thing is that in every way, whether from false motives or true, Christ is preached. And because of this I rejoice.
• 1:21 - For to me, to live is Christ and to die is gain
• 1:27 - Whatever happens, conduct yourselves in a manner worthy of the gospel of Christ
• 2:3-4 - Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.
• 2:7 - rather, He made himself nothing by taking the very nature of a servant
• 2:14-15 - Do everything without grumbling or arguing, so that you may become blameless and pure, “children of God without fault in a warped and crooked generation.” Then you will shine among them like stars in the sky
• 3:7-10 - But whatever were gains to me I now consider loss for the sake of Christ. 8 What is more, I consider everything a loss because of the surpassing worth of knowing Christ Jesus my Lord, for whose sake I have lost all things. I consider them garbage, that I may gain Christ 9 and be found in him, not having a righteousness of my own that comes from the law, but that which is through faith in Christ—the righteousness that comes from God on the basis of faith. 10 I want to know Christ—yes, to know the power of his resurrection and participation in his sufferings, becoming like him in his death
• 3:13-14 - But one thing I do: Forgetting what is behind and straining toward what is ahead, 14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

3.) Applications:

• I must strive to be filled with the fruit of righteousness so that God may be glorified through my actions.
• The important thing in life is that the good news of Christ is preached. Everything else are momentary troubles. Nothing matters except for the surpassing greatness of Christ.
• Do not grumble or argue. Strive to be different than the world and be a light in a dark place. We are called to be separate from this crooked and depraved generation, putting off our old self and its desires.
•  Be a servant. Do nothing out of selfishness or vain conceit, but take the nature of Christ and humbly put others before myself.

4.) Daily Meditation:

• 3:13-14 - But one thing I do: Forgetting what is behind and straining toward what is ahead, 14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Thursday: W19, Recovery

Training:
AM:
51 min run (easy pace)
50 x goblet squats
50 x db swings
50 x good mornings
2x15 curl to press
100 x leg levers

PM:
300 x pushups

Notes: Good session. Started at 4:20am due to a busy schedule today. Doing my workouts in the morning is something I need to consider, but only if I can successfully monitor my sleep patterns.
Sleep: 7 hours

Daily Reading:
Ephesians

1.) Facts:

• Paul's letter to the Ephesians emphasized the church itself, of which Christ is its head. The first three chapters concentrate on the church being God's workmanship, which he made to be what it is according to his eternal plan of salvation. It was a plan that began in eternity, was implemented in time, and will be completed on the day of judgment when God receives his church of believers, the new Israel, into heavenly glory. This plan of salvation is all by God's grace. See Ephesians 2:8,9.The last three chapters concentrate on the response of the believers to God's plan of salvation as the recipients of his grace. The believers are God's workmanship, created in Christ Jesus, to do good works. Their good works will be holy lives of loving service to God and their neighbor. See Ephesians 2:10

2.) Lessons:

• 1:7 - In him we have redemption through his blood, the forgiveness of sins, in accordance with the riches of God’s grace.
• 1:11-12 - In him we were also chosen, having been predestined according to the plan of him who works out everything in conformity with the purpose of his will, in order that we, who were the first to put our hope in Christ, might be for the praise of his glory.
• 2:4-5 - But because of his great love for us, God, who is rich in mercy, made us alive with Christ even when we were dead in transgressions—it is by grace you have been saved.
• 2:8-10 - For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast. For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.
• 2:18 - For through him we both have access to the Father by one Spirit.
• 3:12 - In him and through faith in him we may approach God with freedom and confidence.
• 3:17-19 -And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.
• 4:1-6 - As a prisoner for the Lord, then, I urge you to live a life worthy of the calling you have received. Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace. There is one body and one Spirit, just as you were called to one hope when you were called; one Lord, one faith, one baptism; one God and Father of all, who is over all and through all and in all.
• 4:17-32 - So I tell you this, and insist on it in the Lord, that you must no longer live as the Gentiles do, in the futility of their thinking. 18 They are darkened in their understanding and separated from the life of God because of the ignorance that is in them due to the hardening of their hearts. 19 Having lost all sensitivity, they have given themselves over to sensuality so as to indulge in every kind of impurity, and they are full of greed.20 That, however, is not the way of life you learned 21 when you heard about Christ and were taught in him in accordance with the truth that is in Jesus. 22 You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires; 23 to be made new in the attitude of your minds; 24and to put on the new self, created to be like God in true righteousness and holiness.25 Therefore each of you must put off falsehood and speak truthfully to your neighbor, for we are all members of one body. 26 “In your anger do not sin” Do not let the sun go down while you are still angry, 27 and do not give the devil a foothold. 28 Anyone who has been stealing must steal no longer, but must work, doing something useful with their own hands, that they may have something to share with those in need.29 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen. 30 And do not grieve the Holy Spirit of God, with whom you were sealed for the day of redemption. 31Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice. 32 Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.
• 5:3-5 -But among you there must not be even a hint of sexual immorality, or of any kind of impurity, or of greed, because these are improper for God’s holy people. 4 Nor should there be obscenity, foolish talk or coarse joking, which are out of place, but rather thanksgiving. 5 For of this you can be sure: No immoral, impure or greedy person—such a person is an idolater—has any inheritance in the kingdom of Christ and of God.
• 5:8 - For you were once darkness, but now you are light in the Lord
• 5:22-29 - Wives, submit yourselves to your own husbands as you do to the Lord. 23 For the husband is the head of the wife as Christ is the head of the church, his body, of which he is the Savior. 24 Now as the church submits to Christ, so also wives should submit to their husbands in everything. 25 Husbands, love your wives, just as Christ loved the church and gave himself up for her 26 to make her holy, cleansing her by the washing with water through the word, 27 and to present her to himself as a radiant church, without stain or wrinkle or any other blemish, but holy and blameless. 28 In this same way, husbands ought to love their wives as their own bodies. He who loves his wife loves himself. 29 After all, no one ever hated their own body, but they feed and care for their body, just as Christ does the church
• 6:18 - And pray in the Spirit on all occasions with all kinds of prayers and requests.

3.) Applications:

• I am redeemed and have received forgiveness from all my sins through Christ's blood.
• I have been chosen by God for a specific purpose. I must glorify Him in all that I do. Which is day by day, minute by minute decision.
• I have been saved by grace, through faith, not by works so that I may not boast. It is through God's great love that I am saved from hell.
• It is through faith in Christ and His sacrifice that I may approach God freely and with confidence. Christ's sacrifice has given be complete access to the Father.
• I must put off my old self which is being corrupted by its deceitful desires and put on the new self in Christ. Build others up in the kingdom of God and leave the life of darkness in which I previously lived.
• I was once in darkness, but now I live in the light.
• When the time comes, I must submit myself fully to my wife and be the spiritual leader of our home. I must love her as Christ loved the church.

4.) Daily Meditation:

• 4:22-24 -You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires; to be made new in the attitude of your minds; and to put on the new self, created to be like God in true righteousness and holiness. 
• 6:18 - And pray in the Spirit on all occasions with all kinds of prayers and requests.

Wednesday: W19, Recovery

Training:


400 x pushups
60 min weighted vest run (20lb vest)

Daily Reading:
2 Corinthians 9-12

1.) Facts:

• Paul encourages the church in Corinth to practice generosity towards each other and that we are not only serving others but serving the kingdom of God. There will be false apostles masquerading as angels of light. Paul's warns the church to be on their guard against the attacks of these, as they are from Satan. Paul boasts in his own sufferings for in his weakness, Christ is made strong. Gods grace is sufficient for us.

2.) Lessons:

• 9:6 - Whoever sows sparingly will also reap sparingly, and whoever sows generously will also reap generously.
• 11: 9 - And when I was with you and needed something, I was not a burden to anyone, for the brothers who came from Macedonia supplied what I needed. I have kept myself from being a burden to you in any way, and will continue to do so.
• 11:21 -31 - Whatever anyone else dares to boast about—I am speaking as a fool—I also dare to boast about. Are they Hebrews? So am I. Are they Israelites? So am I. Are they Abraham’s descendants? So am I. Are they servants of Christ? (I am out of my mind to talk like this.) I am more. I have worked much harder, been in prison more frequently, been flogged more severely, and been exposed to death again and again. Five times I received from the Jews the forty lashes minus one. Three times I was beaten with rods, once I was pelted with stones, three times I was shipwrecked, I spent a night and a day in the open sea,  I have been constantly on the move. I have been in danger from rivers, in danger from bandits, in danger from my fellow Jews, in danger from Gentiles; in danger in the city, in danger in the country, in danger at sea; and in danger from false believers. I have labored and toiled and have often gone without sleep; I have known hunger and thirst and have often gone without food; I have been cold and naked. Besides everything else, I face daily the pressure of my concern for all the churches.Who is weak, and I do not feel weak? Who is led into sin, and I do not inwardly burn? If I must boast, I will boast of the things that show my weakness. The God and Father of the Lord Jesus, who is to be praised forever, knows that I am not lying.
• 12:7-9 - Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan, to torment me. Three times I pleaded with the Lord to take it away from me. But he said to me,“My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.

3.) Applications:

• We must learn to be self-sufficient as Paul was. Do not be a burden to others but work hard with your own hands. If we are to boast, boast in our weaknesses, for it is through these weaknesses that God's power is shown . There is nothing that we struggle with that is uncommon to man. Sin and temptation attack everyone, however, it is how we deal with these weaknesses that define us and the church. We must realize, as Paul did, our weakness and inability to resist our fallen sin nature. God's grace and power are made perfect through our weakness. 

4.) Daily Meditation:

• 12:9 - “My grace is sufficient for you, for my power is made perfect in weakness.”

Tuesday: W19, Recovery

Training:
450 x pushups
4.2 mile walk

Daily Reading:
2 Corinthians 5-8

1.) Facts:

• The ministry of Christ is a ministry of reconciliation. Our old self has gone and our new self in Christ has taken its place. We are told not to ever become a stumbling block for others. We must lead them closer to Christ and closer to a saving faith in Him. Paul tells us to not be yoked together with unbelievers and that sorrow is a tool that leads us to repentance. 

2.) Lessons:

• 5:1 - For we know that if the earthly tent we live in is destroyed, we have a building from God, an eternal house in heaven, not built by human hands.
• 5:7 - we live by faith, not by sight
• 5:10 - For we must all appear before the judgment seat of Christ, so that each of us may receive what is due us for the things done while in the body, whether good or bad.
• 5:11 - What we are is plain to God
• 5:15 - And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.
• 5:17 - Therefore, if anyone is in Christ, the new creation has come:The old has gone, the new is here!
• 6:14 - Do not be yoked together with unbelievers
• 7:1 - Therefore, since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God.
• 7:10-11 - Godly sorrow brings repentance that leads to salvation and leaves no regret, but worldly sorrow brings death. See what this godly sorrow has produced in you: what earnestness, what eagerness to clear yourselves, what indignation, what alarm, what longing, what concern, what readiness to see justice done.

3.) Applications:

• Everything that we do and everything we are is plain to God. We will be held accountable for our actions on the day of judgment. The Lord will judge us for everything we have done on this earth so therefore we must no  longer live for ourselves, but live for Christ. We are a new creation, the old has gone and the new has come. Use the tools that God has brought into our lives, such as sorrow, to lead us to repentance and to lead us to the purification of our hearts. Emotions such as sorrow, if they come from God, will produce in us earnestness and an eagerness to clear ourselves in Gods sight. 

4.) Daily Meditation:

• 7:1 - Therefore, since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God.