Today I fashioned a weight belt by hanging hand weights from a canvas belt. I wanted to start doing pull ups and dips but also wanted to add weight so this worked pretty well.  I started with pull ups and decided to do 5x5 of both exercises. The first 5 was just bodyweight, 2nd 5 was with 3kg handweight, 3rd was with both my handweights (6kg), 4th with a single handweight and the last 5 was just bodyweight again. I tried to make sure I was performing each rep consistently and without rushing them or trying to do them too fast. Between each set I rested 30 seconds, partially to get the weights on/off the belt but also to shake off my stiff shoulders. My shoulders are way too weak...

I done the same weight rotation with dips and the final five were easily the hardest, despite coming down from 6kg extra to only bodyweight. To finish this session I threw 25 left punches and 25 right punches with one 3kg handweight, focusing on proper technique and making sure my shoulder didn't get ripped out or whatever. This was harder for me than it sounds since my triceps and shoulders are quite under-developed. I'll post a pic soon of my arms/shoulders so you can see what I mean.

I'm gonna start doing this with my runs as well as Ross Enamit's "magic 50" circuit.

Kieran