After a long stint with the Jowett Program (highly recommended by the way), I stumbled upon a simple/effective Bruce Lee training workout.

  • Clean and press – 2 sets of 8
  • Squat – 2 sets of 12
  • Pullover – 2 sets of 8
  • Bench press – 2 sets of 8
  • Good morning – 2 sets of 8
  • Curl – 2 sets of 8


  • Clean and press – 4 sets of 6
  • Squat – 4 sets of 6
  • Good morning – 4 sets of 6
  • Bench press – 4 sets of 5
  • Curl – 4 sets of 6

Simple and effective workouts and within these workouts you can create a lot of variety, like I discuss here:

For example, I’ve traded the bench press for a one arm kettlebell press on a Swiss ball. Good stuff, there.

I stuck to this training for about six weeks and now I’m shifting to something different. One thing is that I wasn’t getting any vertical pull—no pull up or chin up.

So I’m starting off with a basic program. Can’t get more basic than this:

  • Chin
  • Dip
  • Deadlift
  • Squat

All this training is built on the solid foundation of doing the Jowett program and supported by nutrition.

The big nutrition change I’ve made is incorporating something I call the Qualler Salad. Mixed greens with fresh herbs and raw veggies topped with either lemon and olive oil or just apple cider vinegar.

Well, the other big change is dramatically reducing coffee intake. I went 30 days with no coffee and since then I’ve been having coffee about 1 cup per week. Here is something to consider: how much is coffee elevating your blood pressure and heart rate?

Finally, something I’m being mindful of is how much sitting I do. First, I’ve been using the standing feature more on my workstation. Next, I’ve been doing more of something I really enjoy: biking!

Not a big runner here, but I like walking, and biking is great.

With three months left of the year, what progress is left to be made?

That’s the question I’m contemplating as this trip around the sun reaches its conclusion. One thing for sure is it will require self-discipline. For a bit more on that, I encourage you to watch this video about William Muldoon: