| Classic Workout #1 / #2 | Sets | Reps | Actual |
| Decline Narrow Pushup | 2 | 20 | 15 |
| Decline Wide Pushup | 2 | 20 | 15 |
| Decline Pushup | 2 | 20 | 15 |
| Pull-up | 2 | 10 | 6,6,6 |
| Neutral Pull-up | 1 | 10 | 6,6,6 |
| Chin-up | 2 | 10 | 6,6,6 |
| Hanging Knee Raise | 1 | 20 | 15 |
| Toes to Bar | 2 | 15 | 5,5,5 |
| Incline Pike Pushup | 3 | 15 | 12,12,12 |
| Dips (assisted) | 3 | 10 | 20,20,20 |
Overall not a bad workout - I'm starting to work in different workout plans to mix things up.
The Pull-ups here were based on the Armstrong pull-up plan, which has you do pullups 5 days a week. The Wed workout is to do 3 sets of each type of pullup (which I was already doing) but to pick a number that you can complete all 9 sets of - you don't want to pick a number that you wont be able to complete or 9 sets. So I started with 6. I'll continue it tomorrow with the next day of that workout.
Moved my leg lifts to Toes to Bar, of which I can only get about 5 in for each set, but then I do 5 more regular leg raises after that for each set.
Also, made the knee raises a little harder by trying to hold the hollow position at the bottom before raising legs up - eliminates any momentum I might have been using.
I also just purchased "Get Strong" the new book by the Kavadlo brothers, which lays out a 16 week program. Once I'm done reading that I might switch over to that plan - as long as I'm consistent I am good.
Did some more exercises at lunch - did some pushups - one set of 15 of each type. Then I did 2 sets of archer pushups - 3 on each side, and some progressively wider pushups focusing on using one arm more than other.
I did some dips as well - using assist machine with weight set to 60 and got in 3 sets of 20. Plan to progressively decrease the assistance on these and do these once a week.
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