Before beginning each new week of training, take stock of how the previous week went. Go through your Training Tracker and review any notes or portions that you were unable to complete last week. Make up anything you missed as soon as possible.

Let's get started.

• Continue with the basic bodyweight workout on Monday/Wednesday/Friday. If you completed the workout as prescribed last week, move on to the next level. If you miss reps or sets, repeat levels as needed until you hit all the numbers.
• Read the Running module.
  • Most people run wrong. While there are similar avenues, the Pose Method is the most well known of the programs that will help you run better. Check out the video tutorials, take the online courses (marathon or speed training), or buy the book. If you want a more in-person experience, find a technique specialist or live course near you.
  • To complete the drills and the workouts, it's best to have an area with known distances to train on. Find a track or mark off your street in regular increments. 25, 50, 100, 200, 400, and 800 yard/meter increments work well.
  • Run Tuesday/Thursday.
• Continue with the Paleo Diet.

• Read the Haircut section of the Grooming module.
  • Find the best rated men’s barber shop near you, make an appointment for this week, and get a haircut.
• Read Polo Shirt section of the Casual Clothing module.
  • Purchase at lease one perfect polo shirt. Sunspel, Orlebar Brown, Polo, and Lacoste are solid choices, with Sunspel having the distinction of being worn by Daniel Craig as James Bond if you're going for that kind of thing. An alternative to cotton, especially for the traveling man, are any of the excellent merino polo shirts from Icebreaker, Smartwool, Minus33, Wool & Prince, and others.

• Read Eye Contact section of the Attitude Basics module and start working on making more, better eye contact with everybody you come in contact with.
• Read Baseline section of the Situational Awareness module and start making note of the baseline everywhere you go.
  • What is "normal" for this particular location? Are people loud or quiet? Do they walk with their noses in their cellphones or talking on them? Do they cross the street on the crosswalk with the signal, or anytime anywhere? Do they eat at the bar, outside, take their food to-go? Do they hang around on the sidewalk, get in fights, make trouble, or just make their way from point A to point B?
  • When starting out, it might be helpful to actually write all these out, along with any other things you find interesting about the location. Eventually, you will read all of this unconsciously.
• Begin talking to 3 new people every day. These can be wait staff, people in the checkout line at the grocery store, or even people in your workplace or the bar that you normally don't engage.
  • For now, your focus points should be posture and eye contact. You don't need to be a master conversationalist, just make sure you engage at least three new people every day.

• Continue (or begin, if you didn't last week) your MMA training two days per week.
• Read the Language Learning module.
  • Pick a target language, purchase or download some study materials, and begin studying 30-60 minutes per day.
    • Option 1: Pimsleur, plus a Lonely Planet or Teach Yourself book.
    • Option 2: Duolingo and Memrise (download both), Forvo, Anki, and Omniglot are all good (free) starting points. You can add in a Lonely Planet and/or Teach Yourself book, and an audio program like LanguagePod101 or Coffee Break to kick your learning into high gear.

• Read Invest in Quality in the Lifestyle Basics section
  • Throughout your transformation, you will have to purchase new stuff. From clothing to tools to training, invest in the best quality you can afford.
  • Some may value an expensive suit more than an expensive car. Some may value expensive hobbies more than expensive clothing. Invest in what you love, and be ruthlessly frugal towards what you don’t.