Day Fifteen- Flips, Fitness & Second Chances: A Middle-Aged Man's Return to Gymnastics

Day 15: Adapting and Overcoming

Day 15 brings continued progress alongside some challenges that require adaptation and creative problem-solving – a reminder that fitness journeys rarely follow a perfectly linear path.

The Numbers Update

My weight has dropped another pound to 189 – that's a total of 11 pounds lost in just over two weeks, or 5.5% of my starting weight. This steady progression is encouraging and suggests the nutritional approach is working effectively.

Today's 5K time was 43:32, which represents a significant increase from previous days. However, this isn't comparable to earlier times because I implemented a new training technique today: interval training.

Experimenting with Training Methods

Rather than running the entire 5K continuously, I walked each 1/10th of a mile and ran every other 1/10th – essentially creating a structured interval workout. This approach:

1. Reduces impact on joints while maintaining cardiovascular benefits

2. Allows for higher intensity during the running portions

3. Provides active recovery during walking segments

4. Creates a different metabolic stimulus for the body

While this approach naturally results in a slower overall time, the training effect is valuable and provides a strategic alternative to continuous running. This kind of variety helps prevent plateaus and overtraining while continuing to challenge the cardiovascular system.

Nutrition Strategy

Today I maintained a diverse ketogenic approach:

• Salmon (300 calories)

• String cheese (90 calories)

• Tomato (20 calories)

• Protein Atkins drink (160 calories)

• Cheese & meat (300 calories)

• Pumpkin seeds (200 calories)

Total: 1,070 calories

This represents a balanced nutrient intake with high-quality proteins (salmon), healthy fats, and minimal carbohydrates. The variety of foods helps ensure a broad spectrum of micronutrients while maintaining the macronutrient balance needed for ketosis.

Managing Challenges

The shoulder issue I noted yesterday continues to be a challenge. I'm now experiencing some pain during push-ups but am managing with incline variations that reduce the load on the shoulder joint. Despite the discomfort, I completed 100 push-ups today, slightly reduced from the 120 of recent days but still maintaining the substantial volume established over the past two weeks.

My approach to this potential injury reflects an important principle in physical training: persistence doesn't mean ignoring pain. Instead, it means finding intelligent ways to work around limitations while addressing the underlying issue. I'm continuing with the corrective dumbbell work while modifying movements that aggravate the shoulder.

As I noted in my journal, I'm "worried if I rest it too long, I will lose my momentum." This is a common concern, but strategic modifications often prove more effective than either completely resting or pushing through pain. The incline push-ups maintain the neuromuscular patterns and much of the strength stimulus while reducing the stress on the affected area.

Training Adaptations

Today's exercise lineup included:

• 100 push-ups (modified with incline variations)

• 100 sit-ups (reduced from 120 to balance the reduced push-ups)

• 30 minutes of weight training (continuing yesterday's approach with focus on corrective exercises)

This represents a thoughtful adjustment to the program while maintaining overall training volume and intensity. The weight training allows for targeted strengthening of supporting muscles around the shoulder, potentially addressing imbalances that may have contributed to the discomfort.

Reflecting on Adaptability

Now fully into my third week, I'm learning that adaptability is as important as consistency. While I've maintained the daily commitment to training, the specific implementations have evolved based on:

1. Metabolic adaptation (as ketosis became established)

2. Performance improvements (increasing volume and intensity)

3. Physical feedback (addressing the shoulder issue)

4. Strategic variety (implementing interval training)

This adaptability is something Chico emphasized during my original training years ago. He would often say, "The best exercise is the one you can do tomorrow." His point was that sustainability trumps intensity – finding ways to continue training effectively matters more than adhering rigidly to a specific plan.

Looking Forward

As I move deeper into week three, I plan to:

1. Continue monitoring the shoulder and adjusting push-up variations accordingly

2. Explore additional interval training approaches for 5K

3. Potentially introduce more lower-body gymnastics work that doesn't stress the shoulder

4. Maintain the nutritional approach that's producing consistent results

5. Consider implementing more formal mobility work to address potential imbalances

The journey continues with both progress and challenges – exactly as one would expect from a genuine transformation process.

Day 15: Adapting and Overcoming

Weight down another pound to 189 (-11 total, 5.5% of starting weight). Tried a new approach to my 5K today—interval training where I walked each 1/10th mile and ran every other 1/10th, resulting in a 43:32 time that's not comparable to previous continuous runs. Still struggling with shoulder pain during push-ups but adapting with incline variations rather than completely resting, completing 100 modified push-ups and 100 sit-ups along with 30 minutes of weight training focused on corrective exercises. Maintained a diverse ketogenic approach with 1,070 calories from salmon, cheese, tomato, protein drink, meat, and pumpkin seeds. My concern about resting the shoulder completely is that "I'll lose my momentum," highlighting the psychological aspect of fitness journeys. As Chico used to say, "The best exercise is the one you can do tomorrow"—adaptability proves as important as consistency, especially as I move deeper into week three with both progress and challenges.

#MiddleAgedGymnastics #AdaptAndOvercome #IntervalTraining

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A Middle-Aged Man’s Guide to Beginner Gymnastics is awaiting an official announcement, but has a planned latest release date of January 2026.

Jay Horne is the author of the science fiction fantasy realm of Rootworld where magic came before science. His latest works explore the discovery of magic on the Earth when the first witch is born and turns water into wine. Now, both realms are trying to educate and acclimate their students into new subjects.

Jay is the father of four and works as a cardiac monitor tech while he writes. He has a newsletter at substack called Stories that Slap. The only thing he loves more than writing is fooling his children.