I think I'll stick with straight press ups for the moment but I might start doing some shorter sets with my feet raised.

My routine has slipped a bit - on Wednesday I had some pain in my arm so I only did a few pull ups and chin ups at random times, Thursday and Friday were similar. I did 11 daughter squats - note that my son couldn't do any! I'll try son squats next to increase the weight and I think I'll make some sand bags - I'm thinking 2 25kg bags.

So - today is not my usual workout day but I'm going to do one now to get back on track then rest for the rest of the day and tomorrow.

I'm going to concentrate on explosive speed!

First some fruit

pull ups 3, 1, 1 at this point I can do more but not quickly
fast press ups 5,5,5,5 (with 5 sec rests) 1 minute rest then 5,5,5 started to slow down too much on the last 5
chin ups 2,1,1,1,1 all fast followed by 3 slow
squats with 20kg bucket of water 3,3,3 then 20 all fast

now a big bowl of fatty horse rib stew

first 2 bananas and 2 oranges - 20 minutes wait

pull ups 3,3,3

quick press ups 5,5,5,5,5,5,5

chin ups 6,6,4

son squats (70kg piggy back) 10

jeje - I've got some work to do before I can do that with my daughter (and she's growing!)

Today's workout - 2 oranges and 1 banana - wait 15 mins - while taking the sun on the terrace

press ups - steady pace 23 - I wanted to test how many I could do

pull ups - 3,3,3

chin ups - 5,5,4

dog squats! 40kg 10,10,10

I followed this with another banana then lunch and another orange - am I overdoing the fruit?

I can also add dips to my routine - I have 2 work surfaces in the kitchen - 82cm apart - a bit too wide I think but I can use them - does it matter that they are quite far apart? Would dips be a good thing to add or would they be duplicating what I'm already doing?

I'm also getting into pushing - specifically pushing contests with my daughter. We get into a hand to hand pushing position, facing each other, she has the advantage of being lower and is allowed to lock her arms and use her legs to push, while I have bent arms and can only use arms and back muscles - good fun strength exercise for both of us.

cheers wlfdg!

chin ups - 5,5,5

fast press ups - 5,5,5,5,5,5,5

dips - 5,5,5

pull ups - 3,3,4

70kg son squats 10

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

squats with 30kg punch bag over shoulders/neck - 10 x 2

this is from 1 month ago - good progress with the chins and the press ups

pull ups - 4,4,4

50 cm press ups - 12,20,20

chins - 6,6,6

dips - 6,6,8

punch bag shouldering - 12

pull ups 5,5,5

50cm press ups 15,15,15

chins 7,7,7

dips 7,7,7

shouldering bag 14