So here it is Thursday and I’m playing catch up, again!

It’s been a good week, so far. It was definitely time to return to a more traditional training schedule.

I wasn’t supposed to do my physical therapy today, habits take time to change.

Physical Therapy

Dumbbell Back Extensions Three Sets Of Ten At 15 lbs
Leg Raises Three Sets  Of Twelve
Knee Raises Three Sets Of Twelve
Face Pulls Three Sets Of Ten At 37.5 lbs
Torso Twist Left Three Sets Of Ten At 95 lbs
Torso Twist Right Three Sets Of Ten At 95 lbs
Straight Arm Swing Three Sets Of Ten At 37.5 lbs
Downwards Back Row Three Sets Of Ten At 47.5 lbs
Horizontal Back Row Three Sets Of Ten At 47.5 lbs
Upwards Back Row Three Sets Of Ten At 47.5 lbs

Lower Body

Seated Leg Extension One Set of 10 at 60 lbs, One Set of Eight at 70 lbs, One Set of Six at 80 lbs, One Set of Twelve at 60 lbs
Seated Leg Curl One Set of 10 at 60 lbs, One Set of Eight at 70 lbs, One Set of Six at 80 lbs, One Set of Twelve at 60 lbs
Seated Calf Press One Set of 10 at 60 lbs, One Set of Eight at 70 lbs, One Set of Six at 80 lbs, One Set of Twelve at 60 lbs
Leg Press One Set of 10 at 50 lbs, One Set of Eight at 60 lbs, One Set of Six at 70 lbs, One Set of Twelve at 60 lbs

I still need to flesh my

Here goes:

Stretching and Calisthenics Routine

Ab Wheel Six sets of Three
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.

Ran 4.99 miles  I’m not sure if Runkeeper lets non-members see links.

Michael Cole