The past few days I have had the flu and it’s been rough. I lost 16 pounds and have felt terrible. Today was my first day back in the gym. I honestly felt weak so I just did enough to get my body moving in the right direction again. I hate resting for long. When I do I feel like I can’t get my engine started. So today I only did 50x Bench press and 50x Pull-up. My sets were between 5 and 10 reps per set and I never went to failure. As I said just enough to kickstart my system. I have a range in weights and reps in the workout below so you can choose how hard or easy you want to go.


5-10x Bench Press +

5-10x Pull-up

Ten Rounds

Beginners use 135#

Intermediates use 185#

Advanced use 225#


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60 minutes


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Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…