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.

After looking at all I’ve been doing I realised I’m doing too much and not getting enough rest.

For far too long it was necessary, I was struggling with Covid Long Haul Syndrome, not fun. It took away my stamina and my strength slowly faded.

Any break longer than a day and I started losing strength, so I pushed as hard as I could, which wasn’t very much. But this week I felt another change in my symptoms, six months ago, almost to the day, I got some of my stamina back.

This week I can feel my strength returning, so it’s time to factor in some much needed rest.

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
Upright Rows One Set of Ten at 30 lbs, One Set of Eight at 40 lbs, One Set of Four at 50 lbs, One Set of Eight at 40 lbs
Rear Deltoid Fly 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
Back Row One Set of 10 at 70 lbs, One Set of Eight at 80 lbs, One Set of Six at 90 lbs, One Set of Twelve at 80 lbs
Lat Pull Down 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
Kickbacks 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
Reverse Curl One Set of Ten at 30 lbs, One Set of Eight at 40 lbs, One Set of Four at 50 lbs, One Set of Eight at 40 lbs

After the gym I rode my bike for three miles, not much but it’s a start.

Michael Cole