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Monday June 5, 2023

Middle Aged Athlete Posted on June 5, 2023 by Michael ColeJune 5, 2023

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

Posted in Fitness, Journal | Tagged biceps, calisthenics, cardio, chest workout, deltoids., latisimus dorsi, pecs, pectoralis major, stretching, trapezius, traps, triceps, weight loss | Leave a reply

Wednesday May 24, 2023

Middle Aged Athlete Posted on May 24, 2023 by Michael ColeMay 26, 2023

No physical therapy today and I skipped my calisthenics routine. Upper Body Workout Incline Chest Press One Set of Ten at 15 lbs, One Set of Eight at 20 lbs, One Set of Four at 25 lbs, One Set of Eight at 20 lbs Incline Chest Flies One Set of Ten at 15 lbs, One Set of Eight at 20 lbs, One Set of Four at 25 lbs, One Set of Eight at 20 lbs … Continue reading →

Posted in Journal | Tagged biceps, chest workout, deltoids., latisimus dorsi, pecs, pectoralis major, trapezius, traps, triceps

Friday May 19, 2023

Middle Aged Athlete Posted on May 20, 2023 by Michael ColeMay 29, 2023

Late posting again, have to work on it. 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. Now that took about fi Upper Body Workout Chest Press One … Continue reading →

Posted in Journal | Tagged biceps, calisthenics, cardio, chest workout, deltoids., latisimus dorsi, pecs, pectoralis major, stretching, stretching and calisthenics, trapezius, traps, triceps, weight loss

Wednesday May 17, 2023

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

I got up and got a cup of coffee and started stretching. Stretching and Calisthenics Routine Ab Wheel Four 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. … Continue reading →

Posted in Fitness, Journal | Tagged biceps, calisthenics, cardio, chest workout, deltoids., latisimus dorsi, pecs, pectoralis major, stretching, stretching and calisthenics, trapezius, traps, triceps, weight loss

Friday August 12, 2022

Middle Aged Athlete Posted on August 12, 2022 by Michael ColeAugust 12, 2022

Another change today, I began alternating my primary and secondary moves for a more balanced workout. My weight is starting to drop, some ten pounds in the last month and a half. Upper Body Workout Chest Flies 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 70 lbs Chest Press One Set of Twelve at 70 lbs Rear Deltoid Fly … Continue reading →

Posted in Journal | Tagged biceps, chest workout, deltoids., latisimus dorsi, pecs, pectoralis major, trapezius, traps, triceps

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