Prepared: Monday, June 8th 2015Ramadan 2015Daily Schedule (Monday Friday): Suhur (3:00 AM): Eat Oatmeal, Take Protein, 1 scoop of Noopept 4:30 AM 5:20 AM: Wake up, Shower + Brush Teeth 5:30 AM 7:00 AM: Speed Reading Modules (Video + Notes) 7:00 AM 8:30 AM: Speed Reading Modules (Video + Notes) 8:30 AM 12:00 PM: Perform Work Duties (Project Work, Sample Prep/Storage, etc.) 12:00 PM 2:00 PM: Japanese Language Development 2:00 PM 3:00 PM: Finish Work Duties for day and prepare to go home 3:30 PM 5:30 PM: (a) Practice Speed Reading Principles, (b) Pimsleurs Japanese I, II, III 5:30 PM 7:00 PM: Shower, Stretches, Gym (Air Alert/Hypertrophy) 7:00 PM 9:00 PM: Shower (PE Routine), Meditation (Visualization)/Reading, Prepare for Work 9:30 PM: Bed by 9:30 PM

Daily Schedule (Saturday Sunday): Suhur (3:00 AM): Eat Oatmeal, Take Protein, 1 scoop of Noopept 4:30 AM 5:20 AM: Wake up, Shower + Brush Teeth 5:30 AM 7:30 AM: Speed Reading Modules (Video + Notes) 7:30 AM 9:00 AM: Japanese Language Development 9:00 AM 10:00 AM: Prepare Work Area, Shower, Stretches 10:00 AM 11:00 AM: Hypertrophy Routine/Swimming 11:00 AM 12:00 PM: Shower (PE Routine), Size Genetics + Divo Cup/Suit 12:00 PM 6:30 PM: Alternate between 2 sets of 3 topics (45 minutes ON/5 minutes OFF):A: SaturdayComputer ProgrammingType Fu/Ace Reader ProPUA

B: SundayCambridge Brain ScienceMathematicsChemical Engineering Review

6:30 PM 9:00 PM: Meditation (Visualization), Learning How To Draw 9:30 PM: Bed by 9:30 PM

* Meditation: Religious Self-Development, HeadSpace, Visualization, etc.* PE Routine same days as Air Alert + Weekends & Divo Cup/Suit: 20 hours daily!

AIR ALERT III

Week

Leap UpsCalf RaisesStep UpsThrust UpsBurnoutsSquat Hops(Wed)

23202152152201200420

33252202152251300420

43302252202302200420

54252302202352250425

62502352252402300430

Even Weeks = Tuesday/Wednesday/ThursdayOdd Weeks = Monday/Wednesday/Friday

HYPERTROPHY A(Weeks 3 & 5)

ExerciseSet 1Set 2Set 3

Barbell Full Squat: 3 sets of 6-8 reps

Bench Press: 3 sets of 8-10 reps

Bent Over Barbell Row: 3 sets of 8-10 reps

Shoulder Press: 3 sets of 8-10 reps

Leg Extension: 2 sets of 10-12 reps

Lying Leg Curls: 2 sets of 10-12 reps

Biceps Curls: 2 sets of 10-12 reps

Side Lateral Raises: 2 sets of 10-12 reps

Tuesday/Thursday/Sunday

HYPERTROPHY B(Weeks 4 & 6)

ExerciseSet 1Set 2Set 3

Deadlifts: 3 sets of 6-8 reps

Incline Press: 3 sets of 8-10 reps

Wide-Grip Lat Pulldown: 3sets of 8-10 reps

Lunges: 3 sets of 8-10 reps

Upright Rows: 2 sets of 10-12 reps

Lying Tricep Press: 2 sets of 10-12 reps

Calf Raises: 2 sets of 10-12 reps

Abs: 2 sets of 10-12 reps

Monday/Friday/Saturday = Swimming