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

  • Writer: Jay M. Horne
    Jay M. Horne
  • May 7
  • 4 min read

Day 24: Volume Increase & Skill Introduction

Twenty-four days into this transformation journey, and today represents a significant progression in both training volume and skill-specific development – key characteristics of the Phase Two approach that's now fully underway.

The Numbers Today

My weight decreased to 186 pounds, down 1 pound from yesterday and 14 pounds below my starting weight. This represents 7% of my original body weight and demonstrates continued progress despite the expected slowing pace of weight loss at this stage.

Today's 5K time was 41:40, which appears slower but includes significant integrated strength training, as evidenced by the comprehensive workout detailed below. This integrated approach prioritizes overall development over isolated performance metrics, making direct time comparisons less meaningful.

Significant Strength Progression

Today marked a substantial increase in push-up volume:

  • 160 push-ups (up from the consistent 100-125 range of previous days)

This 60% increase in push-up volume represents a significant escalation in upper body training load. The ability to successfully complete this increased volume suggests several positive adaptations:

  1. Improved strength endurance in the chest, shoulders, and triceps

  2. Enhanced recovery capacity allowing for greater training volume

  3. Successful management of the previous shoulder issue

  4. Strategic implementation of progressive overload principles

At the same time, I maintained the established sit-up volume (120) while reintroducing pull-ups (12) and adding 30 minutes of weight training. This comprehensive strength approach ensures balanced development across multiple muscle groups and movement patterns.

Gymnastics-Specific Skill Development

A particularly exciting development today was the introduction of gymnastics-specific skill work:

  • 2 sets of ab wheel exercises

The ab wheel represents an important bridge between basic strength training and gymnastics-specific movement patterns. It develops:

  1. Dynamic core stability – critical for all gymnastics movements

  2. Shoulder protraction/retraction – essential for rings and parallel bars

  3. Body tension awareness – the foundation of movement control

  4. Hip/shoulder coordination – necessary for tumbling and apparatus work

This introduction of more specialized training tools marks an important transition from general physical preparation to gymnastics-specific skill development – a key milestone in this transformation journey.

Expanded Training Variety

Today's workout demonstrated remarkable diversity:

  • 160 push-ups

  • 120 sit-ups

  • 12 pull-ups

  • 30 minutes weights

  • 1 mile walk at work

  • 2 sets ab wheel

  • 5K run/strength integration

This multi-faceted approach provides several advantages:

  1. Comprehensive stimulus across multiple fitness components

  2. Reduced overuse risk through varied movement patterns

  3. Enhanced skill transfer between complementary activities

  4. Mental engagement through varied challenges

  5. Real-world integration (walking at work) demonstrating lifestyle incorporation

The ability to successfully complete this volume and variety of training in a single day demonstrates significant improvements in work capacity since beginning this journey.

Nutritional Support

Today's increased training volume was supported by a moderately higher caloric intake:

  • Atkins protein shake (160 calories)

  • Egg whites (360 calories)

  • Pepper/meat/cheese (600 calories)

  • Olives (70 calories)

  • Spring mix (40 calories)

Total: 1,230 calories

This represents an increase from recent days (800-950 calories), providing additional energy and recovery nutrients to support the expanded training load. The continued emphasis on protein-rich foods (egg whites, meat, Atkins shake) alongside healthy fats (cheese, olives) and micronutrient-dense vegetables maintains the ketogenic approach while supporting increased performance demands.

Phase Two Evolution

Today's session exemplifies the ongoing evolution of the Phase Two approach:

  1. Strategic volume progression – Significant increase in push-up volume

  2. Skill-specific development – Introduction of ab wheel work

  3. Integrated approach – Combining strength, cardio, and skill work

  4. Nutritional periodization – Adjusted intake to support higher volume

  5. Real-world integration – Incorporating activity throughout the day

This multifaceted progression demonstrates a sophisticated approach to fitness development – one that recognizes the interrelated nature of different training elements and the importance of balanced, comprehensive development.

Looking Forward

As I approach the completion of the first month of this transformation journey, today's session highlights several promising directions:

  1. Further skill progression – Building on the ab wheel foundation with more gymnastics-specific movements

  2. Volume management – Strategic cycling of high and moderate volume days

  3. Continued integration – Maintaining the comprehensive approach to fitness development

  4. Recovery optimization – Ensuring adequate support for the increased training demands

  5. Nutritional refinement – Continuing to adjust intake to support performance while maintaining fat loss

The journey continues to evolve, with each day building upon the substantial foundation now established. Today's volume increase and skill introduction represent important steps toward the gymnastics-specific goals that inspired this transformation.



Day 24: Volume Increase & Skill Introduction

Weight decreased to 186 pounds (-1 from yesterday, -14 total, 7% of starting weight) with 5K time at 41:40 (integrated with significant strength training). Today marked two substantial progressions: a dramatic push-up volume increase to 160 (60% higher than my consistent 100 range) and the introduction of gymnastics-specific skill work through ab wheel exercises. Maintained 120 sit-ups while reintroducing pull-ups (12) and adding 30 minutes of weight training. Expanded training variety also included a 1-mile walk at work, demonstrating real-world activity integration. Increased caloric intake to 1,230 (Atkins protein, egg whites, pepper/meat/cheese, olives, spring mix) to support the higher training load. The ab wheel represents an important bridge between basic strength training and gymnastics-specific movements, developing dynamic core stability, shoulder protraction/retraction, body tension awareness, and hip/shoulder coordination—all essential for gymnastics. Today's session exemplifies the Phase Two evolution with strategic volume progression, skill-specific development, integrated training approach, nutritional periodization, and real-world integration. As I approach the one-month mark, my ability to successfully complete this increased volume and variety demonstrates significant improvements in work capacity and brings me closer to the gymnastics-specific goals that inspired this transformation.


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.

 
 
 

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