Okay, I thought I had put Covid Long Haul Syndrome in the rear view, I was WRONG!!
Back to almost everything every day.
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 my strength slipping
Stretching and Calisthenics Routine
Ab Wheel Seven sets of Three
Push-up One set of ten sets of Eight.
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.
Upper Body Workout
Chest Press One Set of 10 at 55 lbs, One Set of Eight at 65 lbs, One Set of Six at 70 lbs, One Set of Twelve at 65 lbs
Chest Flies One Set of 10 at 55 lbs, One Set of Eight at 65 lbs, One Set of Six at 70 lbs, One Set of Twelve at 65 lbs
Dumbbell Shoulder Press One Set of Ten at 15 lbs, One Set of Eight at 20 lbs, One Set of Six at 25 lbs, One Set of Eight at 20 lbs
Rear Deltoid Fly One Set of 10 at 55 lbs, One Set of Eight at 65 lbs, One Set of Six at 75 lbs, One Set of Twelve at 65 lbs
Lat Pull Down OG 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
Triceps Push Down One Set of Ten at 40 lbs, One Set of Eight at 50 lbs, One Set of Six at 50 lbs, One Set of Eight at 40 lbs
French Curl One Set of Ten at 40 lbs, One Set of Eight at 50 lbs, One Set of Six at 50 lbs, One Set of Eight at 40 lbs
Curl One Set of Ten at 40 lbs, One Set of Eight at 50 lbs, One Set of Six at 60 lbs, One Set of Six at 50 lbs
Hammer Curl One Set of Ten at 40 lbs, One Set of Eight at 50 lbs, One Set of Six at 50 lbs, One Set of Eight at 40 lbs
I cut back a little on my upper body workout, a little less doubling down.
Michael Cole