Alright, I’m settling down to a regular schedule now. I’m doing resistance exercises Monday, Wednesday and Friday with only my Stretching and Calisthenics Routine and maybe running on Tuesdays, Thursdays and Saturdays. Saturdays have been somewhat optional but I need to work on that.

I’m still at that darned plateau of 182 lbs to 185 lbs but I think it’s about to break.

Stretching and Calisthenics Routine

Ab Wheel Ten sets of Three
Standing Bicycle Crunch Five sets of Eight.
Horse Stance Cross Punch Five sets of Eight.
Oblique Knee Raise Five sets of Eight.
Front Kick 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.

No running today. Since I’m pushing harder for improvement my legs are really feeling it. I think I’ll run two days and take the third day off. I’ll just run at a good steady pace the first day and the second day I’ll do some form of HIIT, either my conditioning workout or one of my C workouts.

A “C” workout is three quarters of a mile broken into three parts, the first part is six tenths of a mile at a steady pace where you can still talk a little to a running partner followed by a tenth of a mile at a fast pace, about three quarters of your top speed finished with five hundredths of a mile.

So a C 3 is 2.25 miles, a C 4 is 3 miles and so on.

Michael Cole