chest-deltoids-triceps-parallel_bar_dips[1]I am still really feeling the aftershocks from all of those dragon flags on Friday, my abs hurt all weekend and still hurt today, three days later.  My triceps also still have some deep soreness in them from the heavy weighted dips I also did on Friday.

I used the soreness as a legitimate reason to not bring the stopwatch with for today’s Ray’s Way.  I did all required reps but there is little to no chance I would have knocked them down within the regulation time periods.

Oh I also did a 30 plus mile bike ride on Sunday for fun.

Today’s Workout

Untimed Ray’s Way

5 sets of 16 dips, 9 pull ups, 21 push ups