In the fashion of Derek Sivers’s now page, I’ll be updating this page with my current training routine.

This keeps me accountable and hopefully provides inspiration for your own training.

If you don’t know a certain exercise, a quick search on YouTube should help.

Recently, I switched over to training in the morning. I always leave the house with a pump and feel energized.

This week’s training so far:


  • Ring Dips
  • Nordic Ham Curls
  • Farmer Walks


  • Weighted Chin-ups
  • Bulgarian Split Squats


  • Curls – Band / Ring / Rope
  • Triceps Extensions – Band / Ring / Rope
  • Band Lateral Raises / Ring Scarecrows / Rope Face-pulls

My Wednesday arms workout is one of my favorites. It’s my bro session. I’m just training for a pump and no warm-up is needed.

I do biceps curls, triceps extensions and a shoulder exercise for 3 sets. Each set, I use a different implement (bands in the first set, gymnastics rings in the second, a thick rope in the third).

This way, I’m giving the guns a different stimulus every set. I do each tri-set with minimum rest. The whole workout takes less than 15 minutes. It’s like an active recovery session.


  • Tucked Planche Push-ups on Parallettes
  • 1-legged Romanian Deadlifts
  • Rack Walks

I believe that rack walks + weighted chin-ups + suitcase carries are the perfect combination to train abs.

– Last updated on November 22nd, 2017 –