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Universal Man Plan (Phase 1) "The St. Ignatius"

This is a basic training plan developed in honor of St. Ignatius, the soldier saint and General of the Jesuit Order. The plan works on developing both spiritual and physical strength so you may worship God with all your soul and strength.

"Hear, O Israel: 
The Lord our God, the Lord is one;
 and you shall love the Lord your God with all your Heart,
 and with all your soul, and with your entire mind,
 and with all your strength."

Mondays Plan 
  • pray every two hours (check your posture and breathing) consider asking assistance of the nine choirs of angels
  • Today's exercise:
    • Cardio 5 min warm up before a strength workout
    • Stretch for 5 minutes before strength training.
    • Strength training Lower Body (rest 30-45 sec. after each exercise)
      • Stiff leg dead-lifts 2 sets of  4 rep
      • Leg Extension-hold up position 10 seconds do 9 reps; hold 10 sec do 8; hold 10 sec do 7; and so forth to failure.
      • Leg Curls 3 sets 6 reps
      • Super set 2 sets
        • Squats 10 reps
        • Leg press to failure
      • Super set 2 sets
        • Squats 10 reps
        • sissy squats to failure
      • Leg Extensions-hold up position 10 seconds do 1 reps; hold 10 sec do 2; hold 10 sec do 3; and so forth to failure.
      • calf seated of standing 2 sets 1 to failure 1 heavy 6 reps
      • abs-exercise of choice 1 minute 2 sets

Tuesdays Plan

Using a foam roller, also known as self-myofascial release, is a good way to loosen up before a workout and reduce muscle soreness afterwards. Try these foam rolling techniques to restore your sore muscles. Go very slowly and hold each position for 30 seconds or more. Remember to never roll over a joint or bone. 

Wednesdays Plan

  • Today's exercise:
    • Cardio 5 min warm up before a strength workout
    • Stretch for 5 minutes before strength training.
    • Strength training Upper Body (rest 30-45 sec. after each exercise)
      • Pull-ups to failure  2 sets
      • V handle pull downs 10 reps X 3 sets
      • Do V handle pull downs again (8 reps: on the 10th rep hold and count to 30) 2 sets 
      • Hang cleans 8 reps X 3 sets

      • Dips to failure 3 sets

      • Super-set (no rest between exercise) 2 sets
        • Dumbbell flyes 10 reps
          • Dumbbell bench press 15 reps
            • rest and do again
          • Bench Press 15 reps X 2 sets
          • Seated Dumbbell lateral raises 10 reps X 3 sets
          • Barbell curls-set 1 to failure: set 2 do 8 reps: set 3 do 6 reps: set 4 to failure.
          • Triceps (exercise of choice for 1 minute) 2 sets
          • abs-1 minute crunches; 1 minute leg raises 
        • 20 minute jog after.
        • 5 minutes of stretches for cool down

      Thursdays Plan
      • Today's exercise: Cardio Intervals (68 mins)

        • 20 minutes jog
        • 5 sets 1 min. intervals (1 min fast-1 min rest)
        • 5 min. walk
        • 3 sets 3 min. intervals (3 min fast-3 min rest)
        • 20 minutes walk
      • Afternoon--20 minutes sit before the Blessed Sacrament

      Fridays Plan
      • Early Morning--Pray the Sorrowful Mystery of the Rosary or the Chaplet of the Holy Face
      • Today's exercise: Your choice 30 minutes of stretching or whole body strength workout
        • Strength workout
          • Cardio 5 min warm up before a strength workout
          • Stretch for 5 minutes before strength training.
          • Pull-ups to failure 45 second rest and do a second set
          • V-handle pull-downs set 1 to failure: set 2 do 8 reps: set 3 do 6 reps: set 4 to failure. 
          • Super-set (no rest between exercise) 2 sets
            • Dumbbell flyes 10 reps
            • Dumbbell bench press 20 reps
              • rest and do again
          • Super-set (no rest between exercise) 2 sets
            • Back Squats 10 reps
            • Leg Extensions 1 to failure: set 2 do 8 reps: set 3 do 6 reps: set 4 to failure. 
          • Seated Dumbbell press 1 minute Do  2 sets

          • Triceps (exercise of choice for 1 minute) 2 sets

          • Barbell curls-set 1 to failure: set 2 do 8 reps: set 3 do 6 reps: set 4 to failure.
          • abs-1 minute crunches; 1 minute leg raises 
          • 20 minute jog after.
          • 5 minutes of stretches for cool down

      Saturdays Plan
      • Early Morning--Reflect on your week in silence for 15 minutes-What you have done well; not so well and concerns that need to be addressed: Do a litany of hours with Mary.
      • Do 1 to 3 hours of walking, golf, swimming. Try hiking using my Divine Mercy Hikes as a guide. 
      • Around noon do the roman plan based on the spa day of ancient Rome or a Mikvah .
      • Afterward examine your conscious being as completely honest with yourself and God then go to confession.
      Roman Bath
          1. Oil the body
          2. Light exercise
          3. Warm bath/massage
          4. Steam Room/drinks
          5. Hot bath/sauna
          6. cold bath
          7. massage with oils
          8. entertainment/sunbath
          9. stroll: look at art
          10. Food/drinks
        Jewish Purity[1]Mikvah
        • ·         Immersion in the mikvah has offered a gateway to purity ever since the creation of man. The Midrash relates that after being banished from Eden, Adam sat in a river that flowed from the garden. This was an integral part of his teshuvah (repentance) process, of his attempt at return to his original perfection.
        • ·         Before the revelation at Sinai, all Jews were commanded to immerse themselves in preparation for coming face to face with G‑d.
        • ·         In the desert, the famed “well of Miriam” served as a mikvah. And Aaron and his sons’ induction into the priesthood was marked by immersion in the mikvah.

        • ·         In Temple times, the priests as well as each Jew who wished entry into the House of G‑d had first to immerse in a mikvah.
        • ·         the function of mikvah is not to enhance physical hygiene. The concept of mikvah is rooted in the spiritual.
        • ·         Jewish life is marked by the notion of Havdalah: separation and distinction. On Saturday night, as Shabbat departs and the new week begins, Jews are reminded of the borders that delineate every aspect of life. Over a cup of sanctified wine, the Jew blesses G‑d who “separates between the holy and the mundane, between light and darkness, between Israel and the nations, between the seventh day and six days of labor ... . ”
        • ·         In fact, the literal definition of the Hebrew word kodesh—most often translated as “holy”—is that which is separated; segregated from the rest for a unique purpose, for consecration.
        • ·         In many ways, mikvah is the threshold separating the unholy from the holy, but it is even more. Simply put, immersion in a mikvah signals a change in status—more correctly, an elevation in status. Its unparalleled function lies in its power of transformation, its ability to effect metamorphosis.
        • ·         The mikvah personifies both the womb and the grave; the portals to life and afterlife. In both, the person is stripped of all power and prowess. In both, there is a mode of total reliance, complete abdication of control. Immersion in the mikvah can be understood as a symbolic act of self-abnegation, the conscious suspension of the self as an autonomous force. In so doing, the immersing Jew signals a desire to achieve oneness with the source of all life, to return to a primeval unity with G‑d. Immersion indicates the abandonment of one form of existence to embrace one infinitely higher. In keeping with this theme, immersion in the mikvah is described not only in terms of purification, revitalization and rejuvenation, but also, and perhaps primarily, as rebirth.

        Sundays Plan--Recreate and invite God to your life; Do the Divine Office. Celebrate Mass. Plan for next week better than this.



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