Been a year since being seriously injured in a car wreck, curenntly 210 cutting down to about 190.
Standing Military- warm up* bar x15 135 x8 185x5 185 x 5 185 x 4 (couldn't lock out the last rep)
Face pulls- 110 x12 120x12 130x 12
Side Laterals (cable) - 40x12 50x 10 50x 8
10 1 minute sprints with 30 second rests between.
Been a year and two days exactly since suffering a compound fracture in my lower right leg both bones came out of the skin and a titanium rod was placed in to help my tibia heal. Was told i'd never run or lift again lets see how that's going.
back squats- warm up bar x 15 135 x 10 225 x8
275x5 295x5 300x3 315x 2
Stiff legged deadlift 225x 12 245x12 265x8 (hamstrings are weak I neglected them with direct work for a long time)
5 plates 3 sets of 12
Calf raises (done on leg press machine) 3 plates
3 sets 8 slow reps, pause at the end of each rep