And Now This...

Changing things around some. For the next 8 to 12 weeks I will be doing a more minimalist workout. Try it you'll like it. I was sick Tuesday, Wednesday and Thursday but I'm better now.

FRIDAY'S WORKOUT
Elliptical 5 minutes
DROM
Pull 'n' Squat cycle
Goblet Squat 1 x 5 @ 25
Regular Pull Ups 1-2-1
Goblet Squat 1 x 5 @ 25
Reverse Grip Pull Ups 1-2-1
Goblet Squat 1 x 5 @ 25
Close Grip Pull Ups 1-2-1
Goblet Squat 1 x 5 @ 25
Wide Grip Pull Ups 1-2-1
Goblet Squat 1 x 5 @ 25
Regular Pull Ups 1-2-1
These were all done with :15 seconds RI

Dips 4 x 5 with 110lb of assistance
I am using the assist machine on these until my shoulder gets stronger

Swing 'n' Push cycle
Swing 1 x 30 @ 35
Regular Push Up 2-4-2
Swing 1 x 30 @ 35
Diamond Push Up 2-4-2
Swing 1 x 20 @ 35
Dive Bomber Push Up 2-4-2
Swing 1 x 20 @ 35
Wide Push Up 2-4-2
Swing 1 x 20 @ 35
These were done with a :15 second RI
30 swings was a little ambitious so I cut back to 20 on the third set.

I liked this workout. It was hard at times but I left the gym feeling good. Tomorrow I am going to do a Farmers Walk a DB Clean and Press and some ab exercises. I will keep the ab exercises in until my knee stops hurting then I will replace them with Turkish Get Ups..
It's going to be 2 days on/1 day off protocol.