Ferate's Daily Deposit Week 4: Mom's Retirement & Stacking Days.

Let’s Go!!! So Pumped You Are Here!

First, it’s Ferate like karate with an F or kinda like, Ferrari.

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What’s up everyone welcome back to week 4 of my Daily Deposits! Insight into my training right now and how I am making a daily deposit in my health (minimum 30 minutes daily).

The aim is to drop this at the start of each training week (Mondays) as a recap of what I hit for the past week, a personal update, and a few things I have been thinking about.

If you love it, please reach out by replying to this email or DM’ing me on twitter or Instagram (@bryantferate). Love hearing about your daily deposits and being able to connect with new people.

This past week Shaan and Sam off My First Million went in on the Total Man concept. It is hilarious they got a little pushback in the comments and overall I love it. As Sam Parr said, “Take care of your bid-ness.”

Excited to see how the MFM community and Shaan evolve this, just like no small boy stuff. They always have an interesting twist and you already know MFM followers are ALL IN! Basically, be a total man! Plain and simple. Harden your mind with a cold shower, harden your body with 100 push-ups, and have a hard conversation were three ideas they had brought up!

Also, SHOUT OUT TO MY MOM FOR OFFICIALLY RETIRING FROM TEACHING THIS PAST WEEK! Was able to drive up and surprise her on Friday for her retirement party after 39 years of teaching! Was exciting to spend quality time with the fam and enjoy that experience with her. Still kinda doesn’t feel real because I grew up in that high school with both my parents teaching over 30 years there. Started attending back when I was about 3 or 4 weeks old.

Retirement is an interesting thing. Has me all up in my head on a few things that I need to sort through during some long runs with no headphones.

Cheers to another solid week of training though!. Keep reaching out with what your daily deposits are! Don’t have to be physical deposits, curious how other people consistently invest in their overall health.

Monday

• 41 Minute Run

• 4.55 Miles

• 9:02 avg

• 136 HR avg

• Driveway lift

  • 5 Rows 15 curls 25 push-ups 15 tricep extensions

  • 5x5 squats

Tuesday

• Walked on the treadmill for 25 minutes

• 41:52 minute run

• 4.58 miles

• 9:08 avg

• 138 HR avg

Wednesday

• hit a 2 day which was hype

• First Run 33 minutes - 3.66 miles - 9:04 avg - 133 HR avg

• 2nd Run 88 minutes - 8.87 miles - 10:02 avg - 142 HR avg

Thursday

• Recovery run

• 32:24 minute run - 3.3 miles - 9:49 avg - 136 avg HR

Friday

• FAST short on time - 39 minutes - 5.03 miles - 7:46 avg - 150 avg HR - best splits 7:43 & 6:50.9 mile back to back

Saturday

• Ran Green Mountain Trail - Solid fitness going up trails and getting a small snack of elevation.

• 63 minute trail run - 5.06 miles - 12:29 pace - 141 avg HR

Sunday

• 100 push ups

• 78 minutes - 9.16 miles - 8:31 pace - 145 avg HR

Week 4 Totals as I head into the last week of June & student-athletes coming back for training at the University of Portland.

1. 415 minutes of fitness (+75 minutes from last week)

2. 44.21 miles covered (+12.6 from last week)

3. 1 Lift

4. No jits this past week

Best day of the year, until tomorrow…

Ferate