My workout

I hit the gym three times a week, and every session is no longer than an hour.

I warm up with the mobility warmup from Maximum Strength. It’s really good.

Now I’m ready for the big stuff. I start off with the exercise I want to improve on the most. Basically the hardest I’ll work all day. I do that exercise for 5 sets of 5 reps. I’m pretty wiped out by the end of that. Then I move on to my secondary exercises and do those for 3 sets of 8. After that I spend some time on accessory exercises for 2 sets of 12. If you’re a desk jockey like me, you need to take care of your weak spots.

I note down every weight lifted in my workout log. I note how much weight I used for a particular exercise, and how hard it was to do. If I didn’t make my reps, it gets a H for hard, if I made it in a decent fashion, it gets a M for medium. E for easy hardly happens, because of my number one rule: If an exercise got a M last session, then next session I ruthlessly up the weight. Throughout the exercise, I pay attention to my form. If I can only do the exercise in bad form, then I either do less repetitions, or get a lighter weight.