Monday Feb. 20

Wake up 5am. Thunderstorms rolling through the area early morning and pretty much all afternoon. I had to wait out the bad part before training this morning. The radar showed heavy thunderstorms, however, they moved past my area and just dumped all the rain on us.

Training:

  1. Good Mornings w/ high bar, med stance placement: work up to 3RM – 95, 115, 125, 135 (exposes a weakness for me here)
  2. 8 set superset: Barbell Rows w/ 95# x 12; chest supported incline DB rows w/ 20# x 12
  3. 4 set tri-set: Pullups & Ring Rows x 10 total; DB incline arrows w/ 10# x 15; 1 arm DB rows w/ 20# x 15 (i need to invest in heavy DB, 20 is highest…garage gym lifestyle).
  4. Banded barbell overhead pulls w/ 33# bar and red bands (similar to DB pullovers or straight arm cable pulldowns)
  5. Front squat 1 count pause w/ belt 1RM: 95, 115, 135, 160, 185, 205, 225, 240, missed 250
  6. Banded Good Mornings w/ green band: 3 x 20
  7. Lunges…well it was raining so have to make that up

Nutrition:

  • 1:00 pm – Trout, veggies, 1/2 sweet potato, 1/2 avocado
  • 3:30 pm – Snack: Cucumbers & iced coffee (the joys of working late…ha)
  • 5:30 pm – chicken, veggies, 1/2 avocado and sweet potatoe 
  • 8:15 pm – 2 eggs, banana and PB

Learning Material:

  • Bible in 1 Year Reading (2 days behind, did not read on the weekend so catching up)
    • Life Changing Words
      1. Let the words of God transform you. Psalm 19:7-14
        • Revives your soul; brings you Wisdom; gives Joy to your heart; gives Light to your eyes; Warns you of danger; brings you great Reward
      2. Be guided by the words of God. Matthew 26:47-68
        • scriptures can help with: Disloyalty; Abandonment (‘when you are up in life, your friends get to know who you are. when you are down in life, you get to know who your friends are’; False Accusation
      3. Obey the words of God. Exodus 6:13-8:32
    • You Are Free
      1. Enjoy the freedom that comes through faith. Psalm 20:1-9
        • Protection
        • Help
        • Support
        • Acceptance
        • Success
        • Victory
      2. Marvel at how your freedom was achieved. Matthew 26:69-27:10
        • Jesus came in order to set you free from you sin, guilt, shame, addictions and fears.
        • Godly sorrow brings repentance that leads to salvation and leaves not regret, but worldly sorrow brings death (2 Corinthians 7:10)
      3. Use your freedom to worship God. Exodus 9:1-10:29
    • Day 43 (Feb. 20): He Saved You
      1. Saved by God. Psalm 21:1-7
        • Answered prayer
        • unending blessings
        • eternal life
        • victorious living
        • joy and gladness
      2. Saved by self-sacrifice. Matthew 27:11-44
        • Messianic king – the only crime of which Jesus is ‘guilty’ is being the ‘the KING’ the ‘Christ’ and ‘Son of God’
        • suffering servant – ‘He was pierced for our transgressions, He was crushed for our iniquities’ (Isaiah 53:5)
        • Envy is often the sin of the religious
      3. Saved by the Lamb of God. Exodus 11:1-12:51
  • Daily Stoic (I like Stoicism for its wisdom and perspective, simply put in a different perspective than most consider)
    • This Contradiction is Incompatible with Happiness
      • Marcus Aurelius said, “We all love ourselves more than other people, but care more about their opinion than our own.”
      • Nothing outside of your own thoughts can affect you—if you choose. No one’s opinion of you can shake you—if you don’t allow yourself to be affected by it.
      • Why do we let others opinions of ourselves control our thoughts, feelings and attitudes at times? No one is immune to others judgments, but why are we letting them shake us?
      • We should be fortifying and building up a fortress of “self.” This fortress can only be breached by us. Others cannot breach or break us unless we allow them to.
  • Continued reading The Compound Effect. I should finish by tomorrow. The next book I have lined up is from a college friend of mine he wrote about his experiences with entrepreneurship.
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