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Weighted dips - 6 sets
Flies - 3 sets
Over head press - 5 sets
Lateral raises - 2 sets
Over head cable extensions - 2 sets, no break except to lower weight, immediately go to
Pressdowns - 2 sets, no break.
For my workout today I decided to test my "mastery" of the Primal Essential Moves as laid out in the Primal Blueprint 21 Day Transformation. For the most part I did about as I expected - 15 chair assisted pullups, 25 incline pushups, and 60 baseline squats. But I was horrified and humiliated that I couldn't even go a full minute in the hands and toes plank. I'll definitely need to work more of those into my strength workouts.
Today it was a 75 minute qi gong class with the amazing Xie Ling (60-something instructor).
So funny, I look at the gym workouts some of y'all are doing (and that I used to do), and I gotta say, I don't miss it one bit. Been doing the Master series YAYOG (one-arm pushups, one-leg squats, and other butt-kickers), usually outdoors, and I hope to always workout outdoors and free. I understand those who want to take it to that level...but, man, I don't miss it...