10 short uphill sprints - on one of my usual dog walks. It felt really good - although I was a bit wheezy by the end. No negative effects from yesterday's squats either!

pull ups 3 x 1, 2 x 1, 1 x 2

press ups 12 x 3 (this is my limit for the moment - a real struggle to finish the 2nd and 3rd sets)

chin ups 3 x 3 (pat on back) I'm going right down to locked arms before I go back up and I'm starting to feel a nice surge of power as I move up.

squats with 30kg punch bag over shoulders/neck - 10 x 2 this was harder than the bear hugs and I was squatting right down - I also held it on my shoulders between the 2 sets. Thanks for the tips wlfdog.

I'm starting to feel the benefits - hopefully keep it up this time.

15 minutes

A good trick for building strength and volume is to pyramid your reps with short rests in between.
ie. Press ups x 1,2,3,4,5/1,2,3,4,5/1,2,3,4,5 = 30reps or 2,3,5,10/2,3,5,10/2,3,5,10 = 60 reps

@bag - I would alternate bag squats with shouldering for reps. Mon - Squat/ Tues - Shouldering/ Wed - Off/ Thurs - Squat
Shouldering has a greater effect on the posterior chain and trains triple extension.

ok - I don't think I understood the shouldering thing - do you mean lifting it up and down onto my shoulder?

Yes
http://www.youtube.com/watch?v=3ive8-vHgXQ&NR=1

pull ups 3, 3, 3

press ups 15, 15, 13

chin ups 1,2,3/1,2,1

Today I've been feeling tired, sluggish and a bit down - I think I've been eating too much fruit over the past few days and I had a couple of beers last night,  I almost didn't do this workout and struggled with all the exercises

uphill sprinting session with the dog

pull ups - 1,2,3,3

press ups - 20, 15, 15

chin ups - 5, 5, 5 (is it normal to be able to do more chin ups than pull ups?)

I'll do some daughter squats this afternoon when she's back from school

I'll do some daughter squats this afternoon when she's back from school

I've read about someone (Tarlach?) here doing "son pushups", in case you want to expand your offspring-assisted-training routines.