Mark's MWL Journal

[f00die]

hello mark
what exercises do
you actually do
for your calisthenics routine?

[Mark Cooper]

hello mark
what exercises do
you actually do
for your calisthenics routine?

Hi foodie!

My current calisthenics sequence:

A series of wrist, shoulder and hip mobility drills
Bodyline drills held for 60-90 seconds each (plank, side plank left & right, reverse plank, hollow hold, arch hold)
Support hold practice for two minutes
Handstands for 90 seconds X 3
Tucked L-sit for 30 seconds X 3
Diamond push-ups and horizontal rows - 3 sets of 8
I finish with a series of stretches.

[Mark Cooper]

JOURNAL
My pain was pretty mild all day.
EXERCISE
Physical Therapy Exercises, 3 sets
Cycling, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Simple Vegetable Soup by Mark Cooper, on Flickr

Purple Sweet Potatoes by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Cauliflower Mashed Potatoes, Cauliflower White Bean Gravy, Green Beans by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[moonlight]

Can I call you Mr. Compliance?
Way to go! You are rocking the MWL and calisthenics!!

[bunsofaluminum]

Can I call you Mr. Compliance?
Way to go! You are rocking the MWL and calisthenics!!

*Best Queen rock song voice* 200 hundred degrees That's why they call me Mr. Fahrenheit

Don't stop me now! Don't stop me now I don't wanna stop at allllll!

I'm impressed with your calisthenics...side planks indeed! You ARE hot!

[Mark Cooper]

Thanks moonlight and bunsofaluminum!

I really enjoy the calisthenics and it is so fun to see relatively steady progress in my abilities. I never thought I would be doing handstands in my forties!

[Mark Cooper]

JOURNAL
Busy day, but pain was pretty mild throughout.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Simple Vegetable Soup by Mark Cooper, on Flickr

Purple Sweet Potato, Russet Potato, Cauliflower White Bean Gravy by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Cheezy Black Bean Penne Primavera by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
My pain was somewhat more intense today, but still quite manageable.
EXERCISE
Physical Therapy Exercises, 3 sets
Jogging, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Pureed Simple Vegetable Soup by Mark Cooper, on Flickr

Russet Potatoes, Cauliflower White Bean Gravy by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Goguma-bap, Brussels Sprouts by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Really great, challenging calisthenics workout this morning, my pain was extremely mild today, as well.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

SNAP Stew by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Southwest Hash Browns, Normandy Vegetables, Cauliflower Cheez Sauce by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Invigorating workout this morning, it was great to get back on the Stair Climber after a week of alternate exercises. My pain was very mild again today, it seems to be the new normal.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Spinach Tomato Soup by Mark Cooper, on Flickr

Russet Potato, Jicama, Brussels Sprouts, Cauliflower Cheez Sauce by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Brown Rice, Pea Navy Bean Soup, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Another day where my pain was quite mild! I’m feeling great.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Simple Vegetable Soup by Mark Cooper, on Flickr

Banana Oatmeal by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Brown Rice, Pea Navy Bean Soup, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
I was quite hungry today, so 3 meals instead of my usual 2. My pain was quite manageable today, but not as mild as it has been lately.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Simple Vegetable Soup by Mark Cooper, on Flickr

Russet Potato, Cauliflower Cheez Sauce by Mark Cooper, on Flickr

2nd Meal

Fruit Salad by Mark Cooper, on Flickr

Oat Rice Porridge, Blueberries, Banana by Mark Cooper, on Flickr

3rd Meal

Everyday Salad by Mark Cooper, on Flickr

Brown Rice, Pea Navy Bean Soup, Green Beans by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
My pain was quite mild again today.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

SNAP Stew by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Hash Browns, Peppers, Onions, Brussels Sprouts, Compliant Ketchup by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
As usual I really enjoyed my calisthenics, my pain was mild the majority of the day.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

SNAP Stew by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Home Fries, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
My heart rate was in the 140s for the majority of my morning workout - very invigorating! My pain level was very mild today.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

SNAP Stew by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Chili Cheez Pasta Primavera by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10