I basically did nothing all day. Ok, I worked out…walked 1 km at 15:30 mpm and got to “tingles”
pull ups: 30 singles on 10 seconds, 10, then 2 sets of 5 chins
3 sets of 40 sissy push-ups
curls (4 sets of 10, 1 of 5 with the multigrip bar), 3 sets of 10 x 134 rows
32:30 on the home bike (10 miles..10 fake miles anyway)
OMG, my body looks like crap…arms look like mashed potatoes.
Life of an old goat 