In reply to Enty:
My first go at this last night...
Dumbells
3xstraight arm shoulder raise
3xabove head presses
3xchest flys
3xbicep curls
Wasn't sure what this meant so did 3 sets of 8 each exercise, except for the chest flys as don't have a bench. Did 10 close arm pushups instead
Pullups
6 reps 2 arm (maximum wieght added) - Did 6, no extra weight
4 reps 2 arm ( " " " ) - Did 4, ""
2 reps 1 arm ( with assistance) both sides. - Tried doing this half-standing on a ladder. I suspect there's a knack to this - just felt like I was moving up and down with my legs
1 rep slow lower down ( with assistance) both sides. - Ditto
2 rep 1 arm pull up ( with assistance). - Ditto
4 rep 2 arm pull ups ( with maximum weight added) - Did 4, no extra weight
Lock offs
2 attempts at one arm lock off at full lock and at 90 degrees - Hahaha, not a chance. Didn't even try 90°
power pull up
3 sets 4/5 very rapid pull ups-explosive - My pull ups only have 1 speed! Did 1 set of 3 then 2 sets of 2, no faster than normal though
travelling pull ups
Pull up centre, hold 2 secs-move over to right hold 2 secs, move over to left hold 2 secs, return to centre hold 2 sec- continue until drop low. - Managed to do just 1 set, don't think I was really locked off though, more just at top of travel
front lever 3 attempts- I have no idea what a front lever is...
hanging knee raises
3 sets to failure. - Did a few but my arms gave up before my core got tired, which seems to defeat the point of the exercise.
So, what to do if you're too weak to do the Weaklings workout?!? This is going to be harder than i thought....