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Bench press: body weight x 1.5 Chin-ups or pull-ups: body weight x 1.5 or 15 reps with bodyweight. Squat: body weight x 2 Deadlift: body weight x 2.5
Martin Berkhan • The Leangains Method
Lift a kettlebell or dumbbell to your collarbones (think front squat). I weigh 170 pounds and use 30 to 60 pounds. I hold the kettlebell “horns,” but Donnie prefers to support it from underneath. Keeping your legs straight (no bend at the knee), walk your butt cheeks—left, right, left, right—across the floor. I typically go 10 to 15 feet. Reverse d
... See moreTimothy Ferriss • Tools Of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers
If you keep setting and breaking rep records, you’ll get stronger. Don’t get stuck just trying to increase your one rep max. If you keep breaking your rep records, it’ll go up.
Jim Wendler • 5/3/1
workout - Calisthenics
Cardio and Strength in One Exercise Swings are one of the best tools for getting both cardiovascular fitness and strength training in the same workout session. You don't need to do separate cardio and weight training.
3 High-Yield Exercises—Pavel’s “Simple & Sinister” Kettlebell Program One-arm swing Turkish get-up (TGU) Goblet squat Do these three exercises in some form every day, and you are guaranteed to get a great return on your investment. The TGU is also excellent for diagnosing deficiencies.
Timothy Ferriss • Tools Of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers
In long-distance running the only opponent you have to beat is yourself, the way you used to be.
Haruki Murakami • What I Talk About When I Talk About Running
The most effective exercise program is one that you’ll do. Focus on doable and as you get stronger you can increase the difficulty