Wednesday July 27 Completed 4 mile run; my longer run today. Did a few pull-ups on the overhead parallel bars for a warm - up...then stretched upper-body. Then tried the pull-up to arm extension again...did two of those this time...kind of choppy but got two done. After doing this my arms felt really good / strong and was able to increase my chin-ups. Did 2 sets of 9 chin-ups for a total of 18...each set was to complete failure. Previous was between 12 -15.
Then, completed 2 sets of triceps presses to failure 16/14, a few incline leg lifts (not really feeling abs today) and finished off with low parallel bar dips and a hand walk across and back again. (using hands only and feet off ground)
I tried another new exercise that I saw on Marcus Bondi's Youtube page. I'll post below but was only able to support myself up with my knees bent. This takes a lot of abdominal / core and upper body strength; kudos to this guy. I'll have to keep working on it...my goal to complete 1 of these. Overall, a great workout; around mid 80's / humid. Time = 1hr 28min.
Update: July 28 Shoulders feel tighter and look thicker this morning, as well as arms; starting to see more definition in abdominals.
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