I’ve been keeping it simple: 3-5 sets, 3-5 reps, 3-5 exercises. The main exercises are deadlifts, dips, squats, and chin ups. In that order. I was doing this two days per week, using a thickbar for the deadlift, for about 3 months. Lately, I’ve changed the second workout to incorporate some overhead pressing and soon some t-bar rows.

Today, Friday, I wanted to workout. I’d only worked out once this week. So after work I hit the pull up bar and dip station. Something cool about where I work—it’s next to a river, there are trails, and…there is a pull up bar, dip station, and roman chair. I don’t know about you, but that’s pretty fucking awesome.

Anyway, I took a video of the workout to show you how it goes. Today I did 4 sets of 5 reps: pistols, dips, chin ups. I do the exercises back-to-back, as you’ll see in the video. Between the circuits, I’ll take a minute break. It gets to be a bit cardio.

This is the “B” workout. The first workout of the week is deadlift, dip, goblet squat, chin. Usually I alternate between chin ups and pull ups but today I felt like chin ups.