Switching to the afternoon shift wasn’t a good idea, my rhythm is out of wack. With any luck I’ll go back to night shift soon. I didn’t get to my workout yesterday so I’m doing double duty today.

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.

Upper Body Work-Out

Chest Flies One Set of 10 at 80 lbs, One Set of Eight at 90 lbs, One Set of Six at 100 lbs, One Set of Twelve at 90 lbs
Chest Press One Set of Twelve at 70 lbs
Rear Deltoid Fly One Set of Ten at 70 lbs, One Set of Eight at 80 lbs, One Set of Six at 90 lbs, One Set of Twelve at 80 lbs
Shoulder Press One Set of Twelve at 45 lbs
Back Row One Set of 10 at 70 lbs, One Set of Eight at 80 lbs, One Set of Six at 90 lbs, One Set of Twelve at 80 lbs
Lat Pull Down , One Set of Eight at 80 lbs
Rope Pull Down Two sets of 15 seconds
Triceps Extension One Set of 10 at 65 lbs, One Set of Eight at 80 lbs, One Set of Six at 95 lbs, One Set of Twelve at 80 lbs
Triceps Push Down One Set of Ten at 80 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 Twelve at 40 lbs
Seated Curl One Set of Twelve at 60 lbs

Michael Cole