Stretching and Calisthenics Routine

Ab Wheel Seven sets of Three
Push-up One set of Ten.
Standing Bicycle Crunch Five sets of Eight.
Horse Stance Cross Punch Five sets of Eight.
Front Kick  Five sets of Eight.
Oblique Knee Raise Five sets of Eight.
Leaning Knee Raise Five sets of Eight.
Round-House Kick Five sets of Eight.
Front Kick Five sets of Eight.
Back Kick Five sets of Eight.

I did this out of order and added a set of ten push-ups, I will also add a set of ten decline push-ups soon, probably next week.

Physical Therapy

Dumbbell Back Extensions Three Sets Of Ten At 15 lbs
Leg Raises Three Sets  Of Ten
Knee Raises Three Sets Of Ten
Torso Twist Right Three Sets Of Ten At 95 lbs
Torso Twist Left Three Sets Of Ten At 95 lbs
Face Pulls  Three Sets Of Ten At 35.5 lbs
Straight Arm Swing Three Sets Of Ten At 35.5 lbs
Downwards Back Row Three Sets Of Ten At 45.5 lbs
Horizontal Back Row Three Sets Of Ten At 45.5 lbs
Upwards Back Row Three Sets Of Ten At 45.5 lbs

Only four days off and I can feel everything slipping away, so much for COVID Long Haul Syndrome being gone.

Lower Body

Seated Leg Extension One Set of 10 at 65 lbs, One Set of Eight at 75 lbs, One Set of Six at 85 lbs, One Set of Twelve at 75 lbs
Seated Leg Curl One Set of 10 at 65 lbs, One Set of Eight at 75 lbs, One Set of Six at 85 lbs, One Set of Twelve at 75 lbs
Seated Calf Press One Set of 10 at 65 lbs, One Set of Eight at 75 lbs, One Set of Six at 85 lbs, One Set of Twelve at 75 lbs
Leg Press One Set of 10 at 65 lbs, One Set of Eight at 75 lbs, One Set of Six at 85 lbs, One Set of Twelve at 75 lbs

Strange, my physical therapy evaporated fast, my legs not so much. That’s something anyway. Bit by bit my body is coming back.

I didn’t run today. truck problems.

Michael Cole