Occasionally I put a post up here about my training week. This is one of those posts. As with everything, you have to keep things in perspective. My training is specific to me and my situation: family (two young kids – 6 months and 2.5 years), work, school. But the principle behind the training is training movements, not muscles, and that’s pretty universal.

So, I exercise twice per week with weights, and occasionally do some spontaneous stuff throughout the week (for example today I did a few sets of elephant walks and a lot of crawling while playing with Nora).


  1. Press behind the neck: warmup set, 3 working sets of 10 reps, supersetted with
  2. Pull ups (sets of 7, 6, 5, and 5)
  3. Swings (4 sets of 10, 36 lbs, 53, lbs, 70 lbs, 88 lbs)
  4. 1 set of bodyweight row to failure (not part of the superset)


  1. Squats 2 sets of 10 (usually I do 3) supersetted with
  2. Pull overs 2 sets of 10
  3. Farmer’s walk (1.5 minutes)
  4. Hill sprints three times up the hill

That’s it. I do a lot of relaxed stretching during the week and also do a lot isometric push up holds. The push up holds are because I tore my pec a long time ago and this has caused some imbalances–holds help me focus on all the little muscles. Also, practically any time I go downstairs I do left arm single arm body weight rows. Again, that’s because of the pec injury. My left lat is much weaker than my right so I give it a lot more emphasis.

Pretty simple stuff. A few things. One, I’m super-focused when I exercise. I match my breath to the exercise. I do my best in terms of form.

So, just because it’s short and abbreviated doesn’t mean I phone it in. It’s focused and disciplined.

Finally, I also take very little rest between sets. I’m moving the entire time so I get some cardio effect from these two workouts.

So, just some ideas for putting a workout program together. The next step for me is to add in some bench pressing and get some more jogging.