Updated workout routine - Part 1/2
“Key to performance: fit the benchmark.” —unspoken rule at major AI labs
DEXA Update (August, 2025):
As you can see - total body fat went up by 3.3 pounds, while total lean mass went up by 4.4 pounds since the last scan. As you can see - it is actually very difficult to increase lean mass without gaining some fat mass.
I’ve recently tweaked my workout schedule, shifting more toward muscle and VO2max maintenance.
In my previous post I described the prior routine: two blocks — a 6-week full-body (mostly power-focused) functional block, followed by a 4-week weight-lifting block.
In this post, I’m outlining a modified weight-lifting block that’s now 6 weeks to match the functional power block.
As before, I work out first thing in the morning (work scheduling), with a 5:30 am wake-up, quick oral/face hygiene, pre-workout supplements, and a 10-15 min meditation.
Because the blocks are a bit longer, I’m skipping pre-workout foam rolling during the work week. If I had unlimited time, I’d keep it.
I still use guided workouts (Beachbody — historical) mainly for timing and pacing, and my week starts on Sundays.
The general structure: a weight-lifting segment followed by a cardio segment (where I listen to podcasts or other educational audio).
The core workouts are built around Body Beast workout with additional components added on.
P90X3 Challenge consists of four blocks. Each block has two sets of pull-ups followed by push-ups (different variations). My current numbers are: 15 pull-ups, 40 push-ups per set. That’s 120 pull-ups and 320 push-ups per workout. There’s also a burnout at the end — 2 pull-ups and 4 push-ups, no rest, for 6 sets — so add 12 pull-ups and 24 push-ups to the total.
T-30 Chin-up and Pull-up routines are short (~12m) 2X chin-up/pull-up ladders followed by hanging leg raises, monkey bar simulation and a burn-out. My ladder is usually 2-4-8-16 (30 total in each ladder).
When time is short, abs get dropped first. If Zone 2 is 50 min, I cut it to 30; if Zone 2 follows intervals, I drop it.
Intervals
Long intervals: 3-min warm-up jog; 3 × 5-min runs with 2-min walks between; cool-down jog/walk.
Short intervals: 3-min warm-up jog; 9 × 1-min max-effort sprints with 1-min walks; cool-down jog/walk.
Notes on the weight-lifting pattern
Standard sets follow a light–medium–heavy–drop-set pattern.
Light set (15 reps): warm-up for the muscle group and a chance to fine-tune the form.
Medium set (≈12 reps): calibration (heavy but not maximal). Sometimes I skip medium and go straight to a heavy 8-rep set, then a second heavy set after 45–60 s rest.
Heavy set (6–8 reps): stop 1–2 reps shy of failure, immediately followed by a drop set at medium weight for another 6–8 reps.
There are no true power moves in this block, but I often simulate them by moving fast on the concentric and slowing down on the eccentric (e.g., a rapid pull-up followed by a slow controlled descent).
Note: doing exercises with a perfect form is an easy way to enhance effectiveness with lower weights and much reduced risk of injury.
As always—if the last set is too easy, add a few extra reps; next time, increase the weight. The key to performance is sufficient stimulus.