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.


I recently sought out professional help from a physical therapist regarding my shoulder impingement. Shoulder injuries are a bitch I can tell you.

I had luck and found a great PT who enjoys squeezing my soft tissue until I almost burst out in tears. After just one session, pain significantly decreased (even on the following days), overhead mobility increased by an easy 10 degrees. The gnarly cracking and popping in my shoulder went (almost) silent.

This is improvement I haven’t seen in 6 months. I have a few sessions to go and I’m really looking forward to them.

For the next 4-6 weeks, I will abstain from any pushing movement (sad panda). So no push-ups, no handstands, presses or putting anything above my head.

This will give the inflamed tissue time to recover and heal.

Meanwhile, my main focus will be rows. I’ll use my gymnastic rings that I hung from my pull-up bar and do all kinds of row variations.

I will also work on some pull-ups, but I will use a heavy backward lean … meaning I will lead the movement with the chest. This makes it more of a rowing movement. I also prefer the neutral grips for this for now.

So this is my plan for next few weeks:

Warm-up

Shoulder Circles
Band Pull-aparts
Hip Mobility

Workout A

A1. Row Variation 2×15-20
A2. Foam Roll Pectorals and Infraspinatus
B1. Row Variation 2×15-20
B2. Stretch Chest
C. Bulgarian Split Squats 10/10 + 10 Goblet Squats (burning legs)
D. Valslide SHELCs

Workout B

A1. KB Swings
A2. Pull-ups with backward lean
B1. Goblet Squats
B2. Rows
C1. Frog Pumps
C2. Triceps Extensions w/ band

Foam roll chest and infraspinatus and stretch chest in between sets.

Usually, I would not put soft tissue and mobility work as a work set in a workout. This is to emphasize that this is a rehabilitation program. I’m focusing and getting my shoulders in tip-top shape while maintaining upper body strength and muscle mass and working on lower body muscle development.