The Workout

Five days a week. No excuses. Public accountability.

THE SCHEDULE

Monday through Friday: Gym, 8:00 – 9:00 AM. Saturday and Sunday: Rest.

EVERY DAY (MON–FRI)

Start with a 1-mile run (~10 minutes) with the whole family — wife and five kids. The youngest (4) does about 3 laps on the track, everyone else does the full mile (8 laps). Family goes home, I stay for an hour.

UPPER BODY — MONDAY, WEDNESDAY, FRIDAY

9 exercises

Exercise 1Pec Fly — 170 / 180 / 190 / 200 (4 sets)

Exercise 2Chest Press — 120 / 130 / 140 (3 sets)

Exercise 3Shoulder Press — 130 / 140 / 150 (3 sets)

Exercise 4Diverging Low Row — 180 / 200 / 220 / 240 (4 sets)

Exercise 5Lat Pulldown — 140 / 160 / 180 (3 sets)

Exercise 6Alternating Dumbbell Curl — 35 lb (3 sets, 5 each hand)

Exercise 7Incline Dumbbell Press — 30 lb (3 sets: 15/10/10 reps)

Exercise 8Single-Arm Dumbbell Row — 65 lb (3 sets, 10 each side)

Exercise 9Lateral Raise — 15 lb (3 sets, 10 reps)

LEG DAY — TUESDAY, THURSDAY

8 exercises

Exercise 1Leg Press — 160 / 200 / 240 / 260 / 280 / 300 (6 sets)

Exercise 2Leg Extension — 150 / 160 / 170 (3 sets)

Exercise 3Incline Ab Crunch — 40 / 30 / 20 reps (3 sets)

Exercise 4Back Extension — 40 / 30 / 20 reps (3 sets)

Exercise 5Stationary Bike — 5 miles (~13–15 minutes)

Exercise 6Romanian Deadlift — 155 lb (3 sets)

Exercise 7Squats — 135 lb (3 sets)

Exercise 8Calf Raises — 3 sets (machine broken, no weight display)

Last updated: February 2026