I increased my weights today, not very much, actually the smallest increase I can manage with the weights I have on hand.

Why such a small increase?

I’m not looking to get big and buff, just in better shape. Smaller increases are both easier on the body but can be moved through faster.

Upper Body

Push-ups Three Sets of ten
Shoulder Presses Three Sets of ten at 15 lbs
Back rows Three Sets of ten at 32.5 lbs
Kick Backs Three Sets of ten at 15 lbs
Curls Three Sets of ten at 32.5 lbs

I rest 30 seconds between sets and about two minutes between exercises.

Stretching and Calisthenics Routine

Ab Wheel Seven sets of Three
Standing Bicycle Crunch Four sets of Eight.
Horse Stance Cross Punch Four sets of Eight.
Oblique Knee Raise Four sets of Eight.
Front Kick Four sets of Eight.
Leaning Knee Raise Four sets of Eight.
Round House Kick Four sets of Eight.
Front Kick Four sets of Eight.
Back Kick Four sets of Eight.

One more set this week and next week I should be back to the full five sets.

I ran two and a half miles yesterday because it’s supposed to rain most of the day. It’s looking like I have my running conditioning back, time to add a little speed work.

Michael Cole