My schedule has changed sooner than expect. I have also decided to dedicated more time to reading and researching all things health and fitness. So I will only be lifting weights 2 times a week. This work out lasted about …. 2 hours max.

Warm Up

These were done consecutively with 30 second rest in between rounds.
Dips: 4 sets of 8
Assisted Wide Grip Pull Ups: 4 sets of 6

These were done consecutively with 30 second rest in between rounds.
Dips: 4 sets of 4
Wide Grip Pull Ups: 4 sets of 2

48 total Dips
32 total Wide Pull ups

Pull Up: 4,3,2,1,1,2,3,4 = 20 total reps
Neutral grip pull: 4,3,2,1,1,2,3,4 = 20 total reps

I ran 1.5 mi in 13 minutes and 45 seconds.

Sit ups: 6 rounds of 1 minute with 30 seconds rest in between rounds.
Push Ups: 6 rounds of 45 seconds with 30 seconds rest in between rounds.

Jump Rope: 6 rounds of 3 minutes with 30 seconds rest in between rounds. Alternated heavy rope and speed rope

Post workout stretch.

Summary:
48 total dips and about… 50 or so Push Ups
80 total pull up variations
50+ sit ups. I did not really count.
40 minutes of cardiorespiratory exercise
This is my kind of workout. O YEAH!!!!!!!!!!!

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