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JaykedLife Program

The document outlines a personalized program for Tushar, focusing on daily habits such as meditation, dietary supplements, and abstaining from certain activities. It includes detailed steps for meditation, a daily to-do list, and a structured workout plan divided into three days targeting different muscle groups. Additionally, it emphasizes the importance of rest, energy management, and allows for one cheat day per week.

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c7586475
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63 views3 pages

JaykedLife Program

The document outlines a personalized program for Tushar, focusing on daily habits such as meditation, dietary supplements, and abstaining from certain activities. It includes detailed steps for meditation, a daily to-do list, and a structured workout plan divided into three days targeting different muscle groups. Additionally, it emphasizes the importance of rest, energy management, and allows for one cheat day per week.

Uploaded by

c7586475
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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JaykedLife Personalized Program

For Tushar

Habits
● 20 minutes of Meditation
● Have 1 tablet of ashwagandha in the morning
● Zinc and magnesium one tablet each before sleeping
● No masturbation
● No porn
● No alcohol
● No weed
● You must sleep 8 hours

Steps of meditation
I. Make sure you are sitting comfortably in a pitch-dark room
II. Your phone must be on silent mode
III. You must meditate for 20 minutes, but you are not allowed to put an alarm
A. You must open your eyes without any phone, in an organic way after 20 minutes
B. With daily practice you will learn to sense that it is 20 minutes
IV. You need to focus on your breathing. Notice when you inhale and when you exhale. If it’s
hard to focus on the breath, and count your inhalations and exhalations.
V. It’s natural for your mind to wander and you might get a lot of thoughts but your duty is to
come back and focus on your breath irrespective of what the thoughts are.
It’s like the Zen saying: “Still water has no mind to receive the image of the migrating
geese”.
VI. It’s important to end your meditation gently. Do not instantly open your eyes because
you’ll have a lot of energy accumulated at the end of your meditation session. Bring your
awareness back and feel the presence of your body. Show respect to the energy, say a
short gratitude prayer to the universe and open your eyes slowly.

To-do
● 20 minutes meditation
● 20 minutes sunlight
● Note down things you need to do and accomplish in the day
● Read: The Way of The Superior Man
Workout Plan

Day 1 Legs + Triceps


● Squats 5×10-12
● Lunges 4×10-12
● Leg curl 5×12-15
● Reverse leg curl 5×12-15
● Rope pulldown 5×12-15
● Tricep kickback 5×10-12
● Incline sit-ups 4×10-15
● Pulldown crunches 4×10-15

Day 2 Chest + Shoulders


● 100 pushups
● DB bench press flat 5×10-12
● DB press incline 5×10-12
● Cable crossover 5×10-12
● Dips 50
● Shoulder press DB 5×10-12
● Lateral raise 5×10-12
● Reverse fly 5×10-12
● Shrugs 5×15
● Plank 4 minutes total
● Hanging leg raises 3×10-15
● Reverse crunches 3×10-15

Day 3 Back + biceps


● Pull-ups as many as you can
● Barbell row 4×10-12
● Lat pull down 5×10-12
● Single arm DB row 5×10-12
● Superman 30 sec × 5
● Barbell curl 4×10-12
● DB curl 4×10-12
● DB hammer 4×10-12
● Side crunches 4×10×15
● Bicycle crunches 4×10-15
● Cross body mountain climber 4×10-15

Repeat Day 1, 2 and 3

Note
● No fat burning tablets, no pre workouts, no other supplements except the protein powder
(genuine brand)
● Have a black coffee if you wish to, you do not need any supplement for energy to workout
● You can cheat 1 day/week, eat whatever you wish to eat
● Workout 6 days/week, 1 day will be rest

Let’s get it done!

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