I'll write about both days since I missed documenting the workout from day 3. Day 3 was focused on core. I did four sets of the following:
- Knee Raises (20 seconds)
- 90 Degree Flutter Kicks (20 seconds)
- Parallel Bar Knee Raises (25 seconds)
- 90 Degree Core Hold (10 seconds)
In the last two rounds, I couldn't hold 90 degree with my core in flutter kicks or L-hangs, so I did them with my knees bent.
Today was focused on back - lots of pullups. I did three rounds of the following:
- 10 wide grip pullups
- 8 close grip pullups
- 5sec Down Pullup Release
- 8 Pullup Hold Side to Side
I had to break down some of the sets into two as it was difficult to do this many. I also rested a lot longer than the suggested rest period.
This workout program is quite tough. If I am continuously not hitting the expected performance I may have to modify my plans a bit.