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Tuesday June 6, 2023

Middle Aged Athlete Posted on June 6, 2023 by Michael ColeJune 7, 2023

 

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

Posted in Fitness, Journal | Tagged calisthenics, calves, cardio, hamstrings, leg muscles, quadriceps, stretching, stretching and calisthenics, weight loss | Leave a reply

Sunday May 28, 2023

Middle Aged Athlete Posted on May 28, 2023 by Michael ColeMay 29, 2023

I’ve missing my schedule lately, running less than I should, skipping my calisthenics routine and such. Today it hit me why, I’ve been unconsciously preparing for a “push”. What’s a “push”? It’s a plateau breaking effort, I’ll either cut back on my workouts or stop them altogether for two to three weeks, then hit it hard. Physical Therapy Dumbbell Back Extensions Three Sets Of Ten At 15 lbs Leg Raises Three Sets  Of Ten Knee Raises … Continue reading →

Posted in Fitness, Journal | Tagged calisthenics, calves, cardio, hamstrings, leg muscles, quadriceps, stretching, weight loss

Monday May 22, 2023

Middle Aged Athlete Posted on May 22, 2023 by Michael ColeMay 26, 2023

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 … Continue reading →

Posted in Fitness, Journal | Tagged calisthenics, calves, cardio, hamstrings, leg muscles, quadriceps, stretching, stretching and calisthenics, weight loss

Tuesday May 16, 2023

Middle Aged Athlete Posted on May 16, 2023 by Michael ColeMay 17, 2023

So last year I stopped trying to post my workouts, it was just too much with the health problems i was going through. I had all i could handle with work and well, life. Even while posting I never got around to writing out my physical therapy workout and it’s quite a bit. I still shocks me how I have to do now to stay in some semblance of shape. So here goes, First thing … Continue reading →

Posted in Journal | Tagged calisthenics, calves, cardio, hamstrings, leg muscles, quadriceps, stretching, stretching and calisthenics, weight loss

Monday August 15, 2022

Middle Aged Athlete Posted on August 15, 2022 by Michael ColeAugust 15, 2022

Alright, things are finally starting to fall together. I was definitely pushing too hard, too soon. Working out less seems to be counterproductive but when you consider any strength or muscle gains you get come after your workout, on your rest day. Next leg day, Friday, I’ll be adding five pounds to each exercise. It’s almost time to do cardio every day, just as soon as my legs can take it. Lower Body Seated Leg … Continue reading →

Posted in Fitness, Journal | Tagged calves, hamstrings, leg muscles, quadriceps

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