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 in the morning I got up both too early and too late, too early because it’s six am and for the last five years I’ve been getting off work at seven am sharp, too late because I should have been up fifteen minutes already.

I 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.

Now that took about fifteen minutes, then I got dressed and went to Planet Fitness.

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 Left Three Sets Of Ten At 95 lbs
Torso Twist Right Three Sets Of Ten At 95 lbs
Straight Arm Swing Three Sets Of Ten At 37.5 lbs
Downwards Back Row Three Sets Of Ten At 47.5 lbs
Horizontal Back Row Three Sets Of Ten At 47.5 lbs
Upwards Back Row Three Sets Of Ten At 47.5 lbs

Lower Body

Seated Leg Extension 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 60 lbs
Seated Leg Curl 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 60 lbs
Seated Calf Press 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 60 lbs
Leg Press One Set of 10 at 50 lbs, One Set of Eight at 60 lbs, One Set of Six at 70 lbs, One Set of Twelve at 60 lbs

I still need to flesh my posts out a it more,but I suppose this is good start.

Michael Cole

I also ran three miles.