Day Seventeen- Flips, Fitness & Second Chances: A Middle-Aged Man's Return to Gymnastics
- Jay M. Horne
- Apr 22
- 4 min read
Day 17: Return to Gymnastics
Today marks a significant milestone in this journey – the formal reintroduction of specific gymnastics movements. After building a foundation of strength, endurance, and metabolic adaptation over the past 16 days, I'm now beginning to incorporate the technical skills that are central to this transformation.
The Numbers Update
There was a slight adjustment in my weight today, moving up to 190 pounds after yesterday's 187. These minor fluctuations are completely normal and expected as part of any weight loss journey. The overall trend remains strongly downward with a 10-pound total loss from my starting weight.
My 5K time today was 31:45, showing continued improvement in my cardiovascular capacity and efficiency. This is approaching my Day 13 breakthrough time of 31:33, suggesting my body is maintaining its improved fat-burning capacity even with the variations in training approach.
Push-up Recovery Plan
After yesterday's strategic reduction in push-ups due to shoulder discomfort, I implemented the planned recovery approach today. Instead of attempting to immediately return to the full 100+ in a single set, I broke the volume into smaller clusters: 50 + 25 + 25 + 25 for a total of 125 push-ups.
This approach allowed me to achieve greater total volume than my previous 100-120 range while reducing the continuous strain on the shoulder. The smaller sets enabled better form control and recovery between efforts, demonstrating that intelligent adaptation often produces better results than rigid adherence to a previous protocol.
Nutrition Strategy
Today I maintained my ketogenic approach with continued attention to protein quality and nutrient density:
Sardines (200 calories)
Ground beef & egg whites (700 calories)
Pumpkin seeds (200 calories)
Total: 1,100 calories
This represents a moderate caloric intake that supports today's increased training volume while maintaining the overall deficit needed for continued fat loss. The sardines provide excellent omega-3 fatty acids and calcium (from the bones), while the ground beef and egg whites deliver high-quality protein with complete amino acid profiles.
Gymnastics Specific Training
The most exciting development today was the introduction of specific gymnastics movements:
Today's gymnastics practice included:
Kip-ups: A fundamental movement for transitioning from horizontal to vertical positions
Front handspring: Working on the basics of this forward tumbling element
Cartwheel: Focusing on proper form and alignment
L-sit: Developing core and hip flexor strength in this static hold
Rings (muscle-ups, "jumping"): Building specific upper body strength for gymnastics
Back handspring on trampoline: Using the supportive surface to relearn technique
Pole climbing: Developing grip and pulling strength
Handstand holds: Working on balance and shoulder strength in inverted position
This diverse set of movements addresses multiple aspects of gymnastics preparation – strength, flexibility, coordination, balance, and technique. Some exercises like the L-sit and handstand holds build isometric strength, while dynamic movements like handsprings develop explosive power and spatial awareness.
Starting these movements on supportive surfaces (like trampolines) or with modified techniques allows for skill development while managing risk appropriately. This methodical approach echoes Chico's teaching philosophy from years ago – build fundamentals correctly before attempting advanced variations.
Expanding the Training Variety
In addition to the gymnastics-specific work, I maintained my established routine:
125 push-ups (in sets as described)
120 sit-ups (maintaining core strength)
2 miles biking (consistent cross-training)
Skating (new cross-training activity)
The addition of skating provides yet another movement pattern and training stimulus, helping to develop balance, coordination, and lower body endurance in a low-impact format. This kind of cross-training variety prevents overuse injuries while building complementary fitness attributes.
Reflecting on Progress
Today's return to gymnastics-specific training represents the beginning of the next phase in this journey. The first 16 days focused primarily on building a foundation:
Weight loss (10 pounds so far)
Metabolic adaptation to ketosis
Basic strength development (push-ups, sit-ups)
Cardiovascular conditioning (5K, biking)
Now, with that foundation established, I can begin the more technical aspects of gymnastics training. This progression follows a logical sequence – first develop general physical preparation, then introduce sport-specific skills.
What's particularly encouraging is how the body remembers these movements. Though it's been years since I've practiced these skills regularly, the neural pathways remain. The technique may need refinement and the strength must be rebuilt, but the fundamental patterns are still there, waiting to be reactivated.
Looking Forward
As I continue into the latter part of week three, I plan to:
Gradually increase the volume and complexity of gymnastics-specific training
Continue the push-up recovery approach with distributed sets
Maintain the nutritional strategy that's producing consistent results
Further explore cross-training options like skating
Begin more systematic technique work on fundamental gymnastics positions
The journey is evolving from one primarily focused on physical transformation to one that integrates technical skill development. This marks an exciting transition that brings me closer to the original inspiration for this project – reclaiming the gymnastic capabilities I once had.
Day 17: Return to Gymnastics
A significant milestone today as I formally reintroduced gymnastics-specific movements! Weight fluctuated up to 190 pounds (normal variation after recent rapid loss), while my 5K time improved dramatically to 31:45—approaching my previous breakthrough performance. Successfully implemented my push-up recovery plan with a distributed approach (50+25+25+25 = 125 total), actually exceeding my previous volume while managing shoulder discomfort. Maintained consistent sit-ups (120) and biking (2 miles) while adding skating as new cross-training. The highlight was introducing a comprehensive set of gymnastics movements: kip-ups, front handspring, cartwheel, L-sit, rings work (muscle-ups and "jumping"), back handspring on trampoline, pole climbing, and handstand holds. These address multiple aspects of gymnastics preparation—strength, flexibility, coordination, balance, and technique. Consumed 1,100 calories from sardines, ground beef & egg whites, and pumpkin seeds to support the increased training demands. Today marks the evolution from focusing primarily on physical transformation to integrating technical skill development, bringing me closer to reclaiming the gymnastic capabilities I once had.
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.
Comments