Slow and steady is supposed to win the race the race but it doesn’t seem to be working. Fast and steady it is. From now on I’m going to do my stretching and calisthenics six days a week and do some other kind of cardio three days a week, running or cycling, maybe some heavy duty hiking.

Stretching and Calisthenics Routine

Ab Wheel Seven Sets of Three
Standing Bicycle Crunch Three sets of eight.
Horse Stance Cross Punch Three sets of eight.
Oblique Knee Raise Three sets of eight.
Front Kick Three sets of eight.
Leaning Knee Raise Three sets of eight.
Round House Kick Three sets of eight.
Front Kick Three sets of eight.
Back Kick Three sets of eight.
Body Weight Squats Three sets of ten.

Good workout today, I’m not going to increase any weight this week.

Upper Body Work-Out

Chest Flies One Set of 10 at 85 lbs, One Set of Eight at 95 lbs, One Set of Six at 105 lbs, One Set of Twelve at 95 lbs
Chest Press One Set of Twelve at 75 lbs
Upright Row One Set of Ten at 40 lbs, One Set of Eight at 50 lbs, One Set of Six at 60 lbs, One Set of Twelve at 50 lbs
Rear Deltoid Fly One Set of Twelve at 85 lbs
Back Row One Set of 10 at 75 lbs, One Set of Eight at 85 lbs, One Set of Six at 95 lbs, One Set of Twelve at 85 lbs
Lat Pull Down , One Set of Twelve at 85 lbs
Triceps Extension One Set of 10 at 80 lbs, One Set of Eight at 95 lbs, One Set of Six at 110 lbs, One Set of Twelve at 95 lbs
Triceps Push Down One Set of Twelve at 85 lbs
Reverse Curl One Set of 10 at 30 lbs, One Set of Eight at 40 lbs, One Set of Six at 50 lbs, One Set of Nine at 40 lbs
Seated Curl One Set of Twelve at 65 lbs

Michael Cole