Thanks Animated pictures . This challenge wasn't too hard.

and yes DorothyMH I do ROMWOD too. The boss signed us up for it so we regularly do them when time permits. My old joints need all the help they can get.

Day 71 PM workout
Neck & Shoulders workout - Done
Lower Back workout - Done
Hand Tendons workout - Done
Eye Rest workout - Done
Daily Dare: 30 seconds Star Plank - Done with Extra Credit (61/53)
90 Days of Action program: Day 66 Challenge - Done (500 side leg raises)
Hand Mobility workout - Done

Day 72
Thursday 31/10/2019
Weight: 102.7 kg

Have a niggling little thing in my glute possibly from wearing a belt incorrectly or even too many side leg raises yesterday.
Age of Pandora program: Chapter 20 second part - Done
Back & Core program: Day 13 Recovery & Pain Relief - Done
Slow Burn workout - Done
Age of Pandora program: Chapter 21 - Done

Day 73
Friday 1/11/2019
Weight: 102.5 kg

Still having issues with that nerve/muscle so will have another easier day.
Daily Dare: 5 minutes Raised Arm Hold Team Zombie - Done with Extra Credit (62/54) but I may not be able to lift my arms for an hour. Its amazing how heavy the arms become doing nothing.

AM Workout
90 Days of Action program: Day 67 Circuit - Done
Age of Pandora program: Day 22 first part - Done
Back & Core program: Day 16 Support & Strength - Done
Cardio Stroll workout - Done
20 minutes Kung Fu weapons training (Spear & Staff)

PM activities
Arms of Steel 30-day challenge: Day 1 - Done
Daily Dare: 40 Climber Taps - Done with Extra Credit (63/55)
Daily Workout: Damage Control - Done at Level III with Extra Credit
Upper Body 30-day challenge: Day 1 - Done
Make Over 30-day challenge: Day 1 - Done
Assassin's 30-day challenge: Day 1 - Done
Abs & Core 30-day challenge: Day 1 - Done
1,000 Push-Ups 30-day challenge: Day 1 - Done

Not sure why I am starting all these challenges together as it usually doesn't end pretty...

Day 74
Saturday 2/11/2019
Weight:103.1 kg

Upper Body 30-day challenge: Day 2 - Done
Make Over 30-day challenge: Day 2 - Done
Assassin's 30-day challenge: Day 2 - Done
Abs & Core 30-day challenge: Day 2 - Done
1,000 Push-ups 30-day challenge: Day 2 - Done
Back & Core program: Day 17 Stabilization - Done
90 Days of Action program: Day 68 Abs & Core - Done

1 hour Kung Fu training

Day 75
Sunday 3/11/2019
Weight: 101.9 kg

Arms of Steel 30-day challenge: Day 2 - Done (Forgot in the mix up yesterday)
Arms of Steel 30-day challenge: Day 3 - Done
Upper Day 30-challenge: Day 3 - Done
Make Over 30-day challenge: Day 3 - Done
1,000 Push-Ups: Day 3 - Done
Assassin's 30-day challenge: Day 3 - Done
Daily Dare: 1 minute O Pose - Done with Extra Credit (64/56)
Cardio Sculpt workout - Done
Cardio Mill workout - Done

Day 76
Monday 4/11/2019
Weight: 102.0kg

Abs & Core 30-day challenge: Day 3 - Done (forgot until just after breakfast yesterday which wouldn't have gone down well then just got busy)
Abs & Core 30-day challenge: Day 4 - Done
Upper Body 30-day challenge: Day 4 - Done
1,000 Push-ups 30-day challenge: Day 4 - Done
Make Over 30-day challenge: Day 4 - Done
Assassin's 30-day challenge: Day 4 - Done
Arms of Steel 30-day challenge: Day 4 - Done
Daily Dare: 20 Scapular Shrugs - Done with Extra Credit (65/57)

Day 77
Tuesday 5/11/2019
Weight: 102.2 kg

Arms of Steel 30-day challenge: Day 5 - Done
Daily Dare: 40 Squat + Step Backs - Done with Extra Credit (66/58)
Abs & Core 30-day challenge: Day 5 - Done
Upper Body 30-day challenge: Day 5 - Done
1,000 Push-ups 30-day challenge: Day 5 - Done

AM Workout
Make Over 30-day challenge: Day 5 - Done
Assassin's 30-day challenge: Day 5 - Done
90 Days of Action program: Day 69 Cardio HIIT - Done at Level III
Back & Core program: Day 18 Recovery & Pain Relief - Done
90 Days of Action program: Day 70 Tendon Strength - Done

Day 78
Wednesday 6/11/2019
Weight: 102.4 kg

Abs & Core 30-day challenge: Day 6 - Done
Upper Body 30-day challenge: Day 6 - Done
1,000 Push-Ups 30-day challenge: Day 6 - Done
Make Over 30-day challenge: Day 6 - Done

AM Workout (80 minutes) with pre-workoout for the first time in months - boy am I flying!! Feel like I've just downed two double espressos, maybe three!
90 Days of Action program: Day 71 Cardio (yes I am a week behind I've just realised) - Done at Level III
Step-Ups with High Knees - 3 minutes
So long since I've done free weights so taking it very easy.
Barbell Bench Press (med grip) 2 x [30kg x 5 reps] warm up
Barbell Bench Press (med grip) 1 x [45 kg x 5 reps + 1 min Step-Ups with High Knees], 1 x [47.5 kg x 5 reps + 1 min Step-Ups], 2 x [50 kg + 1 min Step-Ups]
Incline Dumbbell Press 3 x [15 kg x 5 reps + 1 minute Dumbbell Clean] Tried the Clean with the 15kg dumbbells but too hard on my knees so dropped back to 6kg.
Dips (chest) 4 x [AMRAP + 1 minute Kettlebell Swings 16kg]
Barbell Bench Press (close grip) 4 x [32.5 kg x 5 reps + 1 minute Power Clean (30 kg barbell)]
Cable Crunch 3 x [20kg x 6 reps + 1 minute Quick Step-Ups]
Landmine 180s 3 x [30kg x 6 reps + 1 minute Bench Step-ups]
Assassin's 30-day challenge: Day 6 - Done
Daily Dare: 40 Pulse Ups - Done but no extra credit (67/58)
and now I am going to either have lunch or collapse in my office with the door closed and hope no one notices.

PM Workout
Arms of Steel 30-day challenge: Day 6 - Done
Back & Core program: Day 19 Core Control - Done
Cardio Pump workout - Done

Day 79
Thursday 7/11/2019
Weight: 102.8 kg
Not sure how we'll go today. Yesterday's weight session is giving me a little grief in the lower back and chest but no pain, no gain.

Assassin's 30-day challenge: Day 7 - Done
Arms of Steel 30-day challenge: Day 7 - Done
Upper Body 30-day challenge: Day 7 - Done
1,000 Push-Ups 30-day challenge: Day 7 - Done

AM Workout (85 minutes) Shoulders, Legs & Calves
Lower back still feeling tight so lets see how long it holds up...
Make Over 30-day challenge: Day 7 - Done
Dumbbell Step-Ups - 3 mins with 4 kg dumbbells
Seated Barbell Shoulder Press: warm up 2 x 25 kg x 5 reps
Seated Barbell Shoulder Press: 4 x [35 kg x 5 reps + 1 min Dumbbell Step-Ups with 6 kg dumbbells]
Standing alternating Dumbbell Press: 2 x [15 kg x 5 reps + 11 min Kettlebell Swings with 16 kg kettlebell] then dropped down to 12.5 kg dumbells for third set as lower back reminding me that its there.
Barbell Upright Row: 3 x [35 kg x 5 reps + 1 min sprinting @ 12 km/h)
Barbell Squats: [65 kg x 5 reps + 1 min rope jumping] then 3 x [67.5 kg x 5 reps + 1 min rope jumping]
Barbell Deadlifts: 2 x [87.5 kg x 5 reps + 1 min Medicine Ball Slams] then down to 85 kg x 5 reps + 1 min Med Ball Slams
Walking Lunges: 3 x 5 reps
Barbell Standing Calf Raises: 3 x [40 kg x 6 reps + 1 min Lateral Bounds]
Seated Barbell Calf Raises: 3 x [45 kg x 6 reps + 1 min Skipping on the spot]

Aaah, the endorphin rush! I now remember the joys of weight training.

PM activities
Back & Core program: Day 20 Balance & Coordination - Done
Daily Dare: 2 minutes Turning Kicks - Done but no extra credit (68/58)

Day 80
Friday 8/11/2019
Weight: 103.6 kg (not sure whats going on there, hopefully its muscle put on by the weights)

Assassin's 30-day challenge: Day 8 - Done
Upper Body 30-day challenge: Day 8 - Done
1,000 Push-Ups 30-day challenge: Day 8 - Done
Daily Dare: 2 minutes Arm Extensions - Done with Extra Credit (69/59)
Abs & Core 30-day challenge: Day 7 - Done (forgot yesterday)
Abs & Core 30-day challenge: Day 8 - Done

AM Workout: Back, Traps & Biceps
Age of Pandora program: Chapter 23 Part 3 - Done
90 Days of Action program: Day 72 Circuit - Done at Level I (short on time)
Skipping in place - 3 minutes
Bent Over Barbell Row warm up 2 x [50 kg x 5 reps]
Bent Over Barbell Row 4 x [70 kg x 5 reps + 1 minute skipping in place]
Bent Over Two Arm Dumbbell Row 3 x [20 kg x 5 reps + 1 mi Goblet Squats with 16 kg kettlebell]
Seated Cable Row 3 x [35 kg x 5 reps + 1 min Box Jumps]
Barbell Shrug 4 x [70 kg x 5 reps + 1 min Dumbbell Step-Ups with 10 kg dumbbell]
Barbell Curl 3 x [35 kg x 5 reps + 1 min Kettlebell Swings with 16 kg kettlebell]
EZ-Bar Curl 3 x [27.5 kg x 5 reps + 1 min Medicine Ball Slams with 10 kg med ball]
Reverse Barbell Curl 3 x [20 kg x 5 reps]
ran out of time anything more

PM activities
Cardio Party workout - Done
Make Over 30-day challenge: Day 8 - Done
Back & Core program: Day 21 Support & Strength - Done
Arms of Steel 30-day challenge: Day 8 - Done

Day 81
Saturday 9-11-2019
Weight:104.1 kg

1 hour Kung Fu training
and that is all today!

Day 82

Sunday 10/11/2019
Weight: 102.8 kg

Back & Core program: Day 22 Stabilisation - Done (catch up from yesterday)
Upper Body 30-day challenge: Day 9 - Done (catch up)
Abs & Core 30-day challenge: Day 9 - Done (catch up)
Arms of Steel 30-day challenge: Day 9 - Done (catch up)
Assassin's 30-day challenge: Day 9 - Done (catch up)
1,000 Push-Ups 30-day challenge: Day 9 - Done (catch up)
Daily Dare: 2 minutes Palm Strikes - Done with Extra Credit (70/60)

Day 83
Monday 11/11/2019
Weight: 102.8 kg

Upper Body 30-day challenge: Day 10 - Done (catch up)
1,000 Push-Ups 30-day challenge: Day 10 - Done (catch up)
Assassin's 30-day challenge: Day 10 - Done (catch up)
Arms of Steel 30-day challenge: Day 10 - Done (catch up)

Day 84
Tuesday 12/11/2019
Weight: 103.0 kg

AM Workout: Chest, Triceps and Abs (85 minutes)
Make Over 30-day challenge: Day 9 - Done (catch up)
Rope Jumping - 3 minutes
Incline Dumbbell Flyes (warm up) - 2 x 4 kg x 30 reps
Incline Dumbbell Flyes - 3 x [6 kg x 30 reps + 1 minute Rope Jumping]
Dumbbell Flyes - 3 x [6kg x 30 reps + 1 minute Dumbbell Step-Ups with 6 kg dumbbell]
Cable Cross-Over - 2 x [15 kg x 30 reps + 1 minute Squat Jumps] & 1 x [15 kg x 21 reps + 1 minute Squat Jumps]
Tricep Push Down - 1 x [35 kg x 30 reps + 1 minute Side to Side Shuffle] & 2 x [30 kg x 30 reps + 1 minute Side to Side Shuffle]
Standing Triceps Extension 1 x [9 kg x 30 reps + 1 minute Kettlebell Swings with 16 kg kettlebell] & 2 x [9 kg x 21 reps + 1 minute Kettlebell Swings with 16 kg kettlebell]
Cable Lying Tricep Extension 1 x [25 kg x 21 reps + 1 minute Goblet Squats with 6 kg dumbbell] & 1 x [15 kg x 30 reps + 1 minute Goblet Squats with 6 kg dumbbell] & 1 x [20 kg x 28 reps + 1 minute Goblet Squats with 6 kg dumbbell]
Crunches 3 x 30 reps
run out of time for anything further. Bushfire emergency is causing all our units to stand up so need to get back to work. If all quietens down later then I might fit in the challenges I've been slack on.

I like seeing your free weight routines (I'm still learning a lot about them; been going to the gym for about 2 months).