Second body weight day of the week so I decided to do it in reverse. Why not? Sounds like a good plan to mix things up and make sure I am not doing the same exercise only when I am tired and others when I am fresh. Good news is that I made progress on all of my exercises.
Also, since I need to work on my pull ups, I am doing AMAP (3 right now) for one set and then hanging for as long as I can and doing the negative. Hopefully this is working those muscles more than failing to do more pull ups will. I also need to do some assistance work with the weight assisted pull up machine at the end of my routine. Did a bunch on the way out of the gym today.
Warm Up:
Intervals - 3 sets of between 6-12 reps per set. Supposed to spend 3 minutes on each set (exercise & rest) but I scaled my rests to approximately 30 seconds to one minute.
- Dips - 12 / 7 / 6
- Chin Ups / Pull Ups - 3P,4PN / 4C, 3CN
- Military Press - 8 / 6 / 6
- Toes to Bar - 6 / 6 / 7
- Pistol Squats - 6 / 6 / 6
- TRX Rows -12 / 10 / 8
- Diamond Push Ups - 12 / 9 / 12
Notes / Results:
- Time: 60 minutes. I believe that I am still recovering from the Beast otherwise I would have shot through this faster.
- Weight: 196
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