November 14th and 15th Workouts of the Day

11/14/2025 Workout of the Day

Warm up: hanging leg raises x 2x12

Ex 1: EMOM Pullups-11x3-5 reps, every minute on the minute, for 11 minutes

Ex 2: single arm dumbbell rows-3x8-12

Ex 3: concentration curls-3x6-12

Ex 4: inverted rows on a straight bar-3x8-12

This one took me, as usual, exactly 30 minutes. Those EMOM pullups are a fun way to train, occasionally. You get a lot of high quality, perfect reps because – in my case – 3-5 reps is much less than my max reps with bodyweight. But resting only 35-45 seconds per set means the volume gets fairly high fairly quick. This is a form of density training and cumulative fatigue training. Again, it's good for drilling perfect form while accumulating volume, and, due to the short rest periods, those sub-maximal lower reps become pretty hard as the minutes wear on.

11/15/2025 Workout of the Day

Warm up: 5 hours of raking and cleaning the gutters

Ex 1: single arm clean & press-3x5-10

Ex 2: single arm dumbbell bench press-3x6-12 

Ex 3: single arm cable pushdowns-3x6-15 

Ex 4: chest supported dumbbell lateral raise-3x10-15

Despite all the single arm work, this session took a few seconds under 29 minutes.

Single arm dumbbell bench presses are a high quality horizontal pressing exercise that I rarely see anyone do. That's too bad because it's a fantastic exercise. It allows for a nice big range of motion, a great contraction, and thanks to the focus of doing just one side at a time, it allows you to really hit that pec and tricep hard while also encouraging symmetry and balance across the chest, shoulders, and triceps. This fixes or minimizes muscular imbalances and ensures both sides are maintaining movement and muscular integrity.

While you expect to feel this in the chest and triceps, you might be surprised how much core and oblique work it is to perform a single arm dumbbell bench press. If those suckers aren't stabilizing you throughout the movement, you're likely to flip right off the bench!

Enjoy.

Tomorrow is a long travel day, so very likely my workout will be my quick 10 Hindu squats, 10 glute bridges, and 10 pushups I do each morning to wake up.