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Daily Kaizen Tracking Monday Tuesday

11/3/2014 11/4/2014
AM
Did You Wake Up on Time? x
Did You Exercise? x
Did You Read Something Spiritual? x
Did You Meditate? x
Did You Journal For Gratitude and Insight? x
Did You Eat A Healthy Breakfast with Supplementx
MID
Did You Complete Your Daily Work Tasks? x
Did You Eat A Healthy Lunch? x
Did You Connect With Someone New?
Did You Provide Value to A Current Contact? x
Did You Increase Your Business Knowledge? x
PM
Did You Watch Only 1 Hour of Entertainment? x
Did You Watch A Documentary or Similar? x
Did You Read Something about Skill Developmentx
Did You Practice A Language?
Did You Excel at A Hobby? x
Did You Eat A Healthy Dinner? x
Did You Stretch?
Did You Meditate? x
Did You Finish Your Daily Gratutide Journal? x
(Customize This to Your Habits)
Wednesday Thursday Friday Saturday Sunday Monday
11/5/2014 11/6/2014 11/7/2014 11/8/2014 11/9/2014 11/10/2014
Tuesday Wednesday Thursday Friday Saturday Sunday
11/11/2014 11/12/2014 11/13/2014 11/14/2014 11/15/2014 11/16/2014
Monday Tuesday Wednesday Thursday Friday Saturday
11/17/2014 11/18/2014 11/19/2014 11/20/2014 11/21/2014 11/22/2014
Sunday Monday Tuesday Wednesday Thursday
11/23/2014 11/24/2014 11/25/2014 11/26/2014 11/27/2014
Mood and Energy
Metrics 3/2/2015 3/3/2015 3/4/2015 3/5/2015
Hours Slept 6 10 8
Sleep Rating 5 7 5
AM Mood 8 4 3
Noon Mood 8 3 2
PM Mood 8 5 2
Exercise 5 3 8
Nutrition 4 5 7
Meditation 4 5 4
Work Focus: 7 5 8
Notes on Day Slept In
(Add More for You) Good News at Work!
Drank Only Water.
3/6/2015 3/7/2015 3/8/2015 3/9/2015 3/10/2015 3/11/2015
3/12/2015 3/13/2015 3/14/2015 3/15/2015 3/16/2015 3/17/2015
3/18/2015 3/19/2015 3/20/2015 3/21/2015 3/22/2015 3/23/2015
3/24/2015 3/25/2015 3/26/2015
Project Management Spreadsheet

Personal Business 1 Business 2

Immediate

To-Do

Parking Lot
Project A Project B Chores
Finances Spreadsheet (Use the app Mint)
Expenses
January February
Rent
Utilities
Internet
Cable
Landscaping
Car Insurance
Cell Phone
Savings
Investing
Loans
(Customize These to Your Budgets)
Fixed Amount $0.00 $0.00

Gas
Food
Shopping
Giving
Entertainment
Credit Card Bill

Flexible Amount $0.00 $0.00

Total $0.00 $0.00

Revenues
January February
Income from Salary
Additional Income
Total

Notes
March April May June

$0.00 $0.00 $0.00 $0.00

$0.00 $0.00 $0.00 $0.00

$0.00 $0.00 $0.00 $0.00

March April May June


July August September October November

$0.00 $0.00 $0.00 $0.00 $0.00

$0.00 $0.00 $0.00 $0.00 $0.00

$0.00 $0.00 $0.00 $0.00 $0.00

July August September October November


December

$0.00

$0.00

$0.00

December
Contacts First Name Last Name Email Address
Just Met, Connect ASAP

Past and Current Connections


Phone Number Address City State
Zip Position Company Industry
Notes
Fitness Tracking Spreadsheet Week 1
(Customize to Your Program) Weight
Monday - Upper Body Power
Pulling Power Movement: Bent over or Pendlay rows 115
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups 45
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins 45
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses 100
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips 45
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder pres 60
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls 30
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers 55
3 sets of 6-10 reps

Tuesday - Lower Body Power


Pressing Power Movement: Deads
3 sets of 3-5 reps 275
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps 145
Assistance extension movement: Leg extensions
2 sets of 6-10 reps 185
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps 155
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps 160
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps 340
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps 300

Thursday - Back and Shoulders Hypertrophy


Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max 80
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps 45
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps 97.5
Hypertrophy pulling movement: Dumbbell rows or shrugs
2 sets of 12-15 reps 65
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps 130
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps 50
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps 35
Hypertrophy shoulder movement: Side lateral raises with dumbbells
3 sets of 12-20 reps 20

Friday - Lower Body Hypertrophy


Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max 135
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps 270
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps 230
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps 110
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps 135
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps 130
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps 110
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps 290
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Saturday - Chest and Arms Hypertrophy


Pressing Power Exercise speed work:
Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max 60
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps 70
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps 150
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps 17.5
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps 25
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps 35
Hypertrophy curling exercise: Spider curls bracing upper body
2 sets of 15-20 reps 0
Hypertrophy extension exercise: Seated tricep extension
3 sets of 8-12 reps 45
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps 37.5
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps 27.5
Week 1 Week 1 Week 1 Week 2 Week 2 Week 2
Set 1 Set 2 Set 3 Weight Set 1 Set 2

4 4 4

8 7

10 10

3 3

10 10

8 8 8

8 8 8

10 10 10

5 5 5

10 10

10 10

8 8 8

8 6

8 8 8

15 15 15

6 6 6

9 9 9
20 18 16

13 13

14 10

10 3

12 12

14 14 14

3 3 3

11 11 11

15 15

16 16 16

8 8 8

11 11

15 15

12 12 12

3 3 3

12 12 12

14 14 11
20 20

12 12 12

9 9

0 0 0

15 15 15

15 15 15

15 15
Week 2 Week 3 Week 3 Week 3 Week 3 Week 4
Set 3 Weight Set 1 Set 2 Set 3 Weight
Week 4 Week 4 Week 4 Week 5 Week 5 Week 5
Set 1 Set 2 Set 3
Week 5
Nutrition Tracking Spreadsheet (UOptimal Week of 9/21
Calories 2300 2250
Protein 200 200
Carbs 250 189
Fat 50 65

Name Type Quantity Units


Egg, Hard Boiled, Whole, Large Breakfast 5 Each
Spinach, Baby, Fresh Breakfast 0.5 Cup
Tomatoes, Fresh, Med Breakfast 0.25 Each
Soup, Grilled Sirloin Steak w/ Hearty Lunch 16.5 Fluid ounces
Turkey Breast, Oven Rstd, Deli Lunch 6 Ounces
Tortilla, Wraps, Garden Spinach, Herb Lunch 1 Each
Cheese, Hot Pepperjack Lunch 1 Ounce
Chicken Breast, Skinless, Cooked Dinner 10 Ounces
Drink, Whey Protein Snacks 1 Serving
Milk, Almond, Chocolate Refrigerated Snacks 1.5 Cups
Oatmeal, Maple Snacks 1 Cup
(Customize to Your Meals)
Calories Fat (g) Protein (g) CarbohydrateSugars (g)
390 25 30 3 3
3 0.6 0.43 0.54 0.6
6 0.6 0.27 1.21 0.81
264 4.7 16.27 38.63 30.5
150 3 24 6 3
210 4.5 6 35 0
100 8 7 1 0
467 10 87.9 0 0
120 1 24 3 1
180 4.5 1.5 33 30
362 4.98 12.41 67.68 32.1
Master Parking Lot
Shopping List Songs to Download
Bread & Butter Shake it Off by Taylor Swift
Business Ideas Experiences
Partner with Mr. Smith See that Local Band
Things to Read
All the Conquer Today Blogs