Photo: Shutterstock

Derek Pershing, Wilson Cribbs + Goren, Houston

Derek Pershing is a partner in the firm's real estate practice and focuses on transactional real estate matters, including joint ventures, acquisitions, dispositions, development, financing and leasing.

How often during the week do you work out?  Typically, five to six days per week. I need to force myself to take some rest days.

At what time during the day or evening do you work out? I am an early bird. I like to be at the gym getting started as close to 4 a.m. as possible. If I am running outside, I will typically go at sunrise with a late afternoon strength training session.

Derek Pershing.

What's your go-to routine? I will usually pair muscle groups together on strength training days to focus on muscle balance (push/pull symmetry). Currently, I combine chest/back on a day, legs on a day, and biceps/triceps/shoulders on a day. I will often work in high-intensity cardio or an ab workout before or after on a strength training day. Most of the time I will alternate with two days of weight lifting and one day of cardo. My cardio program will consist of either an hour on the stair stepper, running, or rowing. On weightlifting days, I will alternate my repetitions every 4 weeks to avoid muscle complacency. For example, I'll do three sets (12 reps/10 reps/8 reps) for a hypertrophy phase. I'll then change to a 10/8/6 for four weeks for strength. After that four weeks, I'll do a power phase of 7/5/3. After the 12 weeks, I'll try to take a full week off to reset.

How long does it take? My morning workouts consist of about 1½ hours in the gym. Weekend workouts will usually be around two to three hours and may be a combination of outside running, cycling, and weightlifting at the gym.

Why do you like this routine? I am an adrenaline junkie. I love to travel all over the world and seek out unique experiences, which are often physically demanding like backpacking in South America or scuba diving in Iceland. I find this routine keeps me in peak performance shape, provides me enough variety to not get bored, but provides enough consistency to continue to improve.

What does regular exercise do for you? It helps me be prepared for the challenges of life, both professionally and personally. Practicing law is stressful and a constant challenge. Mental and physical well-being is critical to performing at the level our clients expect. It is really a lifestyle choice for me.

How long have you been exercising regularly? I started a weightlifting and cardio routine before I joined the Army in preparation of my service. When I was a Combat Medic in the Army, exercise was a mandatory obligation of our daily routine. It was the first accomplishment of the day and kept us in a combat readiness state. As I was responsible for the health and well-being of over two hundred soldiers, I got certified as a personal trainer with both the American Council of Exercise and with the National Exercise and Sports Trainers Association.

In what ways have you changed your routine over the months or years? I will periodically change gyms and equipment. I strive to better understand the science between muscle growth and diet. Real progress is made in the fuel you input and not solely by the hard work put in at the gym. I've also changed my routine temporarily for certain adventures. For example, I did a lot more stair-stepping and running before I climbed Mt. Rainier (the highest mountain in Washington), Gran Paradiso (the highest mountain in Italy), Mont Blanc (the highest mountain in the Swiss Alps and Europe outside of Russia), and hiked the Inca Trail in Peru.

How do you convince yourself to work out when you don't want to? Fortunately, I don't have too many days where I am not motivated. I try to stick to a rigid sleep schedule. When I do encounter those days where I don't want to get up, my fiancée usually motivates me to get up by turning on the lights. She is also an attorney and a bikini fitness competitor with no sympathy for my excuses.

ALM Young Professionals Network (YPN) is a LinkedIn group where young professionals can find inspiration and help in dealing with those challenges we all face early in our careers. From salary negotiations to leadership to addressing diversity issues and more, our editors will guide conversations on how tomorrow's leaders can tackle every career milestone. We are excited about this pivotal group. Click here to join.