Escalating Density Training - Chin Ups and Dips

12 minutes total

Goals
Chin Ups:  75
Dips:  100

Results
Chin Ups:  6, 6, 6, 6, 6, 6, 5, 5, 5, 5, , 3, 3, 3 = 68
Dips: 10, 10, 8, 8, 8, 7, 6, 6, 6, 6, 4, 4, 4, 4 = 91

Here Is a Workout Split That Allows Full Body Every Day

It's not a body-PART split, or muscle group split, but more of a body REGION split.  You get the benefit of separating movement targets for selective "rest" but you are still able to work the whole body every day.

The "split" is:

1.  Front of Body
2.  Side of Body
3.  Back of Body

Regions, body "parts" and exercises

Front of Body: 

     Front delts - pike push-up
     Chest - chest dips, push-ups
     Biceps - chin-ups, body-weight "curls", skull crushers
     Core - knee and leg raises, crunches, sit-ups, plank
     Quads - sissy squat, assisted pistol squat

Side of Body:

     Middle delts - some kind of body-weight lateral "raise"
     Obliques - hanging twists, side crunches, lying on side raises
     Side quads - lying on side one leg raise

Back of Body:

     Back - pull-up, row, chin-up, front lever, drinking bird
     Rear delt - body-weight equivalent of bent lateral, face pulls
     Triceps - tricep dips, tricep push-ups, diamond or close grip push-ups
     Glutes and Hams:  Bulgarian split squat, hip thruster, hover squat
     Calves:  calf raises, tip-toe walk

Extreme and Simple Whole Body Reboot:  Sprint

Making the Vans Zero Drop

Leaky Gut: More Examples of the New Reality

Supplements and medicine

Grass-fed, uncured beef hot dog snack

Olives and cucumbers

Breakfast

(Just kidding about that last one.)