This routine was made up on the fly. The set and rep scheme was based on ADV's Hierarchical Sets idea with minimal rest (only to change weight):
Warm Up (5 mins)
Main (20 mins)
1. Pistols 12x(60kg assist), 7x(40kg assist), 3x(20kg assist)
2. Chins 12xBW, 8xBW+20kg, 3xBW+25kg
3. DB Press 12x14kg, 8x16kg, 3x18kg
Legs are now jelly!
I should just mention some improvement in planching and levers having maintained a grease-the-groove protcol over the past few weeks. Nothing major - just very little, of a high intensity, last thing at night.
I have a dose of Man-Flu at the moment that has persisted for the last week. It peaked over the weekend with bodily aches and cycles of being too hot and too cold.
I have eaten only three times in the last five days but am definitely over the worst of it. I am trying to roll with it all. I follow my appetite and embrace the rest from exercise. One of the reasons I worked out today is because I really wanted to - a sure sign of recovery.
Next year I will embark on a more organised phase of training.