It is a priority for me to exercise at least a little, in some way, almost every day.

When I’m in the habit of exercising every day, its relatively easy to maintain the habit. It’s only booting up from a cold start that’s effortful. So I exercise every day. I probably miss around one day out of 30, during my regular life.

I do make an exception for days when I’m fasting. I don’t generally do heavy exercise if I’m not eating that day.

I typically go exercise as a break during my first work block.

Exercise Programming

I alternate between:

• Barbell squats
  • Doing squats regularly is most important. For some reason doing squats has a huge impact on my well being that no other exercise does.
• Deadlifts [no more than 150 lb total]
• Overhead barbell press
• Bent over barbell rows
• Barbell bench press
• Weighted chinups
• Weighted pullups
• Cardio Interval training

I’m not picky about scheduling. I try to make sure that I do each exercise at least once a week and no more frequently than every three days. Most days I’ll only do one exercise, but I’ll do multiple in a day if I’ve gotten a bit behind, or I just feel like it.

My basic philosophy is to always be doing slightly more than last time, along some dimension: more weight, more sets, more reps per set, or less time between sets. I hit this target (guessing) around 19 times out of 20.

Strength training

Barbell training

For the barbell exercises, I’ll typically do 5 sets of 5.

My goal is to increase the weight slightly, every session, even if only by 1.25 lbs each side, or to increase the number of reps or the number of sets, from the last time.