Monday
Easy cardio
- Wake · standard morning
- Work · lunch break noon–1 PM
- 45–60 min low-intensity cardio
- Dinner · shower · flexible evening
- Sleep
Keep cardio continuous and sustainable: walk, cycle, jog, or row.
Personal reference / Revised weekly rhythm
A week with room to recover.
Work, faith, training, and German—organized around a steady daily rhythm. Thursday outreach is protected; Saturday is BJJ only.
3 sessionsResistance each week
1 + 2Easy cardio + BJJ sessions
7k → 10kDaily step floor → target
8.5 hoursUsual planned sleep window
Daily anchors
Personal schedule- 6:30 AM
- Wake, water, morning light · Mon–Thu
- 6:40 AM
- Morning shower
- 6:50–7:05 AM
- Devotion · then flexible morning time
- 7:35–7:55 AM
- Breakfast, groom, dress, and leave
- 8 AM–noon
- Work · Monday–Friday
- Noon–1 PM
- Lunch; short walk when possible. Wednesday: outreach.
- 1–5 PM
- Work · Monday–Friday
- Evening
- Day-specific plan · shower before wind-down when practical
- 9–10 PM
- Default low-light wind-down; German may fit here
- 10 PM
- Usual bedtime · Thursday and Saturday differ
Friday wake: 7 AM with a shorter morning. Weekend timing is listed below. German has no fixed morning or lunchtime slot.
German: daily, but floating
Your updated ruleGerman replaces former reading time. It is a daily habit, not a fixed calendar appointment.
- The former 9–10 PM reading window is an option, not an obligation.
- Move study to whatever opening fits the day. No fixed duration is imposed in this revised routine.
- Thursday: use a shorter daytime session before outreach.
- Wednesday: keep it brief if practical after BJJ, or fit it earlier.
- Protect bedtime rather than trying to recover missed study minutes late at night.
Book guidance · conversation summary
Focused learning, short rests, and sleep afterward support the learning process. Put distractions away during deliberate practice.
Practical fit
If studying during wind-down, use a low-light, low-distraction format. Place screen-heavy work earlier when convenient.
Monday through Sunday
Tuesday
Lower body
- Wake · standard morning
- Work · lunch break noon–1 PM
- Lower-body resistance
- Dinner · shower · wind-down
- Sleep
The week’s single direct heavy leg session.
Wednesday
Outreach + BJJ
- Wake · standard morning
- Work, with outreach at lunch
- Outreach meeting / lunch
- Early dinner or pre-training meal
- BJJ · shower afterward
- Sleep after wind-down
No extra workout. Keep German brief if the evening is tight.
Thursday
Outreach night
- Wake · standard morning
- Work · lunch break noon–1 PM
- Dinner, if possible
- Outreach
- Bed as soon as practical
No training. Fit a shorter German block into the day; the evening is committed.
Friday
Chest · back · core
- Wake · shortened morning routine
- Work · lunch break noon–1 PM
- Chest, back, and core
- Dinner · shower · wind-down
- Sleep
Church-service Friday: skip lifting if time is tight; do not force a late session.
Saturday
BJJ only
- Wake · light · devotion · breakfast
- Flexible · prepare / travel for BJJ
- BJJ
- Lunch · short walk · recovery / social time
- Sleep ahead of Sunday’s early start
No Lower B session. German floats wherever it fits.
Sunday
Church + upper body
- Wake · light · shower · devotion · breakfast
- Leave for church
- Return · lunch · short walk
- Optional 20–30 min NSDR if tired
- Shoulders, arms, and core
- Meal prep · dinner around 6:30 PM
- Sleep
German fits into an open window; recovery practice supplements sleep.
German floats daily across all seven days. Times marked “~” are approximate; training end times for BJJ are not specified.
Weekly training overview
Strength × 3
Tue · Lower body
Fri · Chest / back / core
Sun · Shoulders / arms / core
Cardiovascular exposure × 3
Mon · 45–60 min easy cardio
Wed · BJJ at 7 PM
Sat · BJJ at 11 AM
Recovery built in
Thu · No formal training
Sat · No second workout
Church Friday · Skip lifting if needed
Book guidance · conversation summary
Three resistance sessions plus three cardiovascular sessions of varied duration and intensity; the long, low-intensity session is described as 45–75 minutes.
Personal adaptation
Monday is 45–60 minutes. Two mixed-intensity BJJ sessions count as cardiovascular exposures here; they do not reproduce the book’s specific moderate and short/high-intensity sessions.
Sleep & light
Planned sleep opportunitiesUsual nights10 PM → 6:30 AM · 8.5 h
Thursday → Friday~11:30 PM → 7 AM · ~7.5 h
Friday → Saturday10 PM → 7 AM · 9 h
Saturday → Sunday9:15–9:30 PM → 5:45 AM · 8.25–8.5 h
These are time-in-bed windows, not guaranteed hours asleep.
Book guidance · conversation summary
Keep sleep and wake timing within roughly ±30 minutes on most nights. Seek outdoor light within 30–60 minutes of waking; if it is still dark, use indoor light and get outdoors once daylight is available. Reduce bright light before bed.
Personal adaptation
Thursday’s late night and Sunday’s early wake are deliberate exceptions. Avoid late caffeine Thursday and hard training Friday morning. Optional Sunday NSDR (non-sleep deep rest) supports recovery; it does not replace sleep.
Walking target
Personal target7,000 steps minimum · 10,000 target. Use Garmin to track the daily total.
- Default lunch walk: about 10 minutes; adapt on outreach Wednesday.
- Add a short dinner walk when the evening allows.
- Use walking calls, stairs, and brief movement breaks at work.
Book guidance · conversation summary
Walk 5–10 minutes after meals when possible, and move for roughly 5 minutes per 30 minutes of prolonged sitting or standing. The summary describes 7,000 steps as a good target and 10,000 as better.
Nutrition timing
Flexible personal patternBreakfast ~7:35 AM → lunch ~12:05 PM → dinner ~5:30–6:45 PM. Adjust for weekend starts and commitments.
- Wednesday: early dinner / pre-BJJ meal.
- Thursday: dinner around 5–5:30 PM before outreach.
- Sunday: lunch after church; dinner during meal prep.
- No strict 8 AM–6 PM eating window.
Book guidance · conversation summary
Favor consistent meal timing and mostly unprocessed or minimally processed foods (90%+ in the summary). Aim to finish food several hours before bed when practical; adjust exercise meal timing for comfort and performance.