| Starter Workout #3 | Sets | Reps | Actual |
| Step Up | 3 | 15 | 15,15,15 |
| Feet apart Pushups | 3 | 10-20 | 20,20,20 |
| Parallel Bar Dips | 3 | 10 | 7,7,7 |
| Incline Australian Pullups | 3 | 5-10 | 10,10,8 |
| Flex Hang | 30 | 25,30,30 | |
| Sit Up | 3 | 20 | 20,20,20 |
| Straight Bridge | 60 | 50 |
This morning after my run I did the Step Ups (though now that I look at the progressions in the book, I think a full Range of Motion Squat was next in line) and the Incline Australian Pullups this morning (I was able to get 3 sets of 10 of the incline Australian pullups but my last two reps on the last set my form kind of failed and I didn't quite get my chest to the bar so I'm not counting those - trying to be honest with myself here). I'll get the rest in at lunch. Note that I have upgraded the Squat exercise and the Dip exercise this workout. Hopefully I'll max out some of the others soon and move those up too - patience and time though, no rush.
At lunch I was able to hit the max on the pushups and the situps, but per my earlier rule, I will repeat those and make sure I can do it two workouts in a row before I move up to the next progression. Flex hang went a little longer on the hands forward position - still a lot of shaking but maybe less than last time. I might need to keep going on that one until I can do it without shaking. Dips were new, was able to get out 3 sets of 7 reps - not bad for my first workout there. I haven't done dips in a long, long time. Overall, a good day of workouts.
Ran 9 miles this morning as well.
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