Recovery log

Reps4Vets83

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I used to post lots of rountine stuff on here. Done several supplement logs before. Here to get my gym rythm back. Posts to start shortly
 

Reps4Vets83

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I used to post lots of rountine stuff on here. Done several supplement logs before. Here to get my gym rythm back. Posts to start shortly
So I'm currently in an inpatient clinic for PTSD/TBI. I've also spent the past year in and out of jail. Im trying to get my life and everything about back on a positive track. I'm being afforded several opportunities while I'm here. No bills, room and board, and free gym. The downsides as far as training goes are mostly attributed to the gym size and population of people using it, the small windows of time I can go, and having limited control over my diet. To combat these things I've developed my own training schedule and am eating lots of green.

My basic lift schedule is:
Mornings I ruck(carry a back back with 45lbs in it) for 35 minutes. I have to break in order to eat breakfast here then afterwards I go back out for another 45 minutes. I have no idea the distance but I do this 7 days a week.

Monday-Saturday
My gym sessions depend on my program schedule for the day. But everyday i make the same general plan work. I get 20 mins of additional cardio in and 2 split sessions of lifting 45/45 mins. Usually mid morning and mid evening. Starting Monday I'll do my best to post my routines In detail.

My food plan:
Breakfast is pretty consistent but small portions I can't measure.
Eggs. One type of meat. Some mixed nuts. And 1 single serving portion of fat free milk

Dinner and lunch are also pretty consistent. One serving of meat that's the best option at the time mixed with huge portions of salad and vegetables.

Im consuming two of the single serving portions of fat free milk 2x daily. For a total of 4+1 at breakfast. The 2x daily are either directly following workouts or 1/2 between meals.

1 meal each week, depending of food availability I cheat and carb load. So one breakfast,one lunch,and one dinner are basically my carb loading meals. I'll keep meal pics posted.
 
thebigt

thebigt

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I did a long stint at a inhouse VA drug/alcohol treatment center ears ago, used the time to not only work on my sobriety but to incorporate fitness as a mean to remain sober-it worked, been sober for over 20 years now, and have continued to work on fitness.

i wish you the best, it won't be easy- but nothing worthwhile in life ever is!!!

God bless
 

Reps4Vets83

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I did a long stint at a inhouse VA drug/alcohol treatment center ears ago, used the time to not only work on my sobriety but to incorporate fitness as a mean to remain sober-it worked, been sober for over 20 years now, and have continued to work on fitness.

i wish you the best, it won't be easy- but nothing worthwhile in life ever is!!!

God bless
I appreciate the positive vibes man. Thank you
 

Reps4Vets83

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Before any over training comments come out I spend a lot of time training basically cause I have nothing else to do. Other than the training I list and walking all over the place all do I don't have much physically going on and I have plenty of rest time. So I try training 7 days a week.

Today
Warm up:
5 mins @ 15% incline 3.0 mph

Dips/pull-ups/ab wheel
5 x 5/5/10

Routine
Weighted oblq crunch/rev Roman chair crunch
3x10 per side/10

Decl crunch/weighted trunk twist
3x10/10 per side

Weighted rope crunch/flutter kicks
3x10/20

Physio ball crunch
3x50
 

Reps4Vets83

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Morning cardio and breakfast knocked out.

Eggs w/salsa
Turkey sausage
Mixed nuts
Fresh blueberries
Fat free milk
2 glasses H2O
IMG_20190923_070636.jpeg
 

Reps4Vets83

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Lunch. Baked chicken breast and asparagus. Huge salad with egg in it
IMG_20190923_114522.jpeg
 

Reps4Vets83

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Today's session in the gym
20 mins cardio
5mph @ 0% incl

Bench press
[email protected]

Shrugs
[email protected]

Behind back shrugs
[email protected]

Peck deck fly/rev seated ohp
3x10/[email protected]/40

Seated lateral raise/seated chest press
3x10/[email protected]/100

Incl db press/standing narrow grip upright row
3x10/[email protected]/75

Second session in the gym
Arnold press
[email protected]

Xwide neutral grip seated chest press
[email protected]

Neutral grip db forward raise
[email protected]

Reverse grip bench press
[email protected]

Db shrug
[email protected]

Underhand grip Peck deck fly
[email protected]

After dinner I did a bunch of tire flips/box jumps/push ups.

Lots. No actual numbers
 

Reps4Vets83

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Today's routines

Warm up
20 minutes elliptical
2 miles @ 6.7 avg mph

Trap bar deads
[email protected]

Dips
5x5

Standing hammer curl/OH tricep ext
3x10/[email protected]/30

Rev incl kick back/incl db curl
3x10/[email protected]

Seated preacher curl/seated tri ext
3x10/[email protected]/80

Rope hammer curl/vbar push down
3x10/[email protected]/80

Second trip
Xwide cable curl
[email protected]

Bent over rope ext
[email protected]

Standing single arm cable curl/cross body cable tri kick back
3x10/[email protected]/40

Alt db hammer curl
[email protected]

Close grip bench press
[email protected]

Single arm preacher curl/single arm tri ext. No rest between sets/machines
5x10/10 per arm @ 25/30

After dinner core routine
Ab wheel/physio ball crunch
3x10/[email protected] weight

Standing oblq crunch/rev Roman chain crunch
3x10/[email protected]/bw

Decline crunch/standing trunk twist
3x10/10per [email protected]/35

Laying oblq crunch/flutter kicks
3x20 per side/[email protected] bw
 

Reps4Vets83

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I got on the scales first thing this morning @ 217. Based off experience and understanding my own body I'd say 23-25% bf. I'm gonna try getting my hands on a set of calipers to better gauge my progress though. Currently taking no supplements but that part of my training regiment should change within the next week or so
 

Reps4Vets83

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Dinner.....i cheated
Grilled turkey club
Creamed spinach
Salad
Banana pudding
IMG_20190925_165950.jpeg
 

Reps4Vets83

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Today's routines
Cardio 20 mins
0%incl @ 5.5mph

Bb shrug/behind back bb shrug
1x10/[email protected]
1x10/[email protected]
1x8/[email protected]
1x6/[email protected]

Decl bp
[email protected]
" "@185
" "@205
" " @225
[email protected]

Meadows row
[email protected]+25
" " 35
" " 40
[email protected]+45
[email protected]+55

Peck deck fly/rev Peck deck
1x10/[email protected]/55

Seated ng row/seated ng bp
5x10/[email protected]/110

Alt db press
[email protected]
[email protected]
[email protected]
[email protected]

Lat pulldown
[email protected]
" " 115
" " 130
[email protected]
[email protected]

Second session
Decl fly/decl db pull over
5x10/[email protected]/35

Under hand grip Peck deck/seated bp
5x10/[email protected]/110

Kneeling vbar pull down
[email protected]
" " 100
" " 120
" " 130
" " 140
" " 150

Kneeling land mine press
[email protected]+25
" " 35
" " 45
" " 55
" " 65
 

Reps4Vets83

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Today in the swoleseum
Warm up
20 mins cardio
5.5 [email protected]%incl
Dips [email protected]

Standing ez curl/incl skull crushers
5x10/[email protected]/45

Rope hammer curl/vbar push down
5x10/[email protected]/100

Rev grip straight bar cable curl/bo rope ext
5x10/[email protected]/90

Seated preacher curl
[email protected]
" " 65
" " 80
" " 95
[email protected]

Seated tri ext
[email protected]
" " 80
" " 95
" " 110
" " 125

Forearm curl/rev forearm curl
5x10/[email protected]/10

Second session
Trap bar deads
[email protected]
" "115
" " 135
" " 155
" " 165

Standing Hc/oh ext
5x10/[email protected]/30

Rope pd/cable curl
5x10/[email protected]/70

Cross body hc/close grip bp
5x10/[email protected]/135

After dinner
Tire flips , box hops,push up
Lots. No numbers
 

Reps4Vets83

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Todays breakfast was my cheat meal for the week. I'll get my routines from yesterday and today posted shortly
IMG_20190929_070907.jpeg
 

Reps4Vets83

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Yesterday was legs
20 mins cardio
0%[email protected]

Floor up leg press/calf ext
2x10/[email protected]+90
" " 140
" " 180
" " 230
2x8/[email protected]
2x6/[email protected]
2x4/[email protected]

Then carries. Each trip one way is 75 ft. I do four variations for each trip going up/back/up/back as one set. I do farmers/preacher/farmer/overhead farmer carries
[email protected]
" " 50
" " 60

Second session
Seated leg curl/leg ext
5x10/[email protected]/85

Seated leg press/calf ext
5x10/[email protected]/200

Goblet squats/sumo squats
5x10/[email protected]/45

Then carries at 150ft for each leg instead of 75. Performed exactly as earlier
 

Reps4Vets83

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Missed posting a couple days
Mondays routine
Cardio
20mins
0%[email protected]

Shrug/bhb shrug
1x10/[email protected]
" " 185
" " 225
[email protected] 275

Bp
5x10#140

Incl fly/upright row. Narrow grip
3x10/[email protected]/65
2x6/[email protected]/75

Seated chest press/lateral raise
3x10/[email protected]/30
2x6/[email protected]/75

Arnold press
[email protected]
[email protected]
[email protected]

Alt db press
[email protected]
[email protected]
[email protected]

Second session
Seated ng ohp
[email protected]

Rev grip bp
[email protected]
[email protected]

Ng front raise
[email protected]
[email protected]

Uhg Peck deck
[email protected]

Facepulls
[email protected]
 

Reps4Vets83

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Tuesdays routines
Cardio
[email protected] 0%incl
Trap bar deads
[email protected]

Standing Hc
[email protected]
" " 50
[email protected]
" " 90
[email protected]

Oh ext
[email protected]
" " 35
" " 45
[email protected]
[email protected]

Seated pc
[email protected]
" " 75
" " 85
[email protected]
" " @105

Seated tri ext
[email protected]
" "80
[email protected]
" " @110

Second session
I went with might lighter weight but focused on TUT. 3 seconds moving up and down with 2 second hold at peak of each movement

Straight bar cable curl/vbar push down
5x10/[email protected]/70

Underhand grip straight bar push down/cable hammer curl
5x10/[email protected]/50

Rev grip straight bar cable curl/hammer grip push down
5x10/[email protected]/40

Cross body kickbacks/cable curl
5x10/[email protected]

Single arm preacher curl/single arm tri ext. No rest between sets
5x10/[email protected]/30

After dinner core routine
Ab wheel/flutter kicks
5x10/[email protected]

Standing oblq crunch/rev Roman chair crunch
5x10per side/[email protected]/bw

Decl crunch/trunk twist
5x10/10per [email protected]/ 35

Rope crunch/hanging leg raise
5x10/[email protected]/bw

Physio ball crunch
[email protected]
 

Reps4Vets83

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Today's sessions I killed it
20 mins cardio
0%[email protected]
Scap rotations

BP
[email protected]

BB shrug/behind back bb shrug
1×10/[email protected]
" " 185
" " 225

Single sets bb shrug
[email protected]
[email protected]
[email protected]
[email protected]

Decl BP
[email protected]
" "185
[email protected]
" " 245
[email protected]
" "275

Meadows row
[email protected]+25
" " 35
[email protected]
[email protected]

Peck deck/rev peck deck
3×10/[email protected]/85

Second session
Underhand grip seated row
[email protected]
" " 115
" " 130
[email protected]
[email protected]
[email protected]

Seated xwide neutral grip chest press
[email protected]
" " 115
" " 130
[email protected]
[email protected]
[email protected]
" " 190

Rev grip bp
[email protected]
" " 185
[email protected]
[email protected]

Kneeling vbar pull down
[email protected]
" " 130
" " 170
[email protected]
" " 225

Peck deck fly
[email protected]
" " 155
[email protected]
" " 185
 

Reps4Vets83

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Today's session
Cardio same as it's been
Today was arm's with trap bar deads as a warm up. Didn't have much time and forgot my notebook. I got a good session in but no numbers to log. Also after dinner I'll go do some tire flipping circuits.
 

Reps4Vets83

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Got some stuff to log but I'm changing up my routine starting monday so I'll prolly start fresh then. I have just been doing whatever I can/feel like in the gym due to overcrowding/availability and also focusing on getting back into the rhythm of lifting. So needless to say my routines have just been all over the place. But some of my baseline strength is back and my joints and overall well being In the gym is some what back to normal. This week I'm gonna focus on getting a regiment dialed in and stick with it for the next 35-45 days. It will start with cardio every day like now but I'm gonna change it up some. I'll also be changing my lift days to

Monday-arms
Tuesday-shoulders
Wednesday-legs
Thursday-back
Friday-chest
Saturday-full body stuff/core
Sunday-mobility/flexibility- no lifting

M-W-F will also have tire flipping circuits in the evenings
 

Reps4Vets83

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So today looked like this
25 mins cardio
[email protected]% incl 3.0 mph
[email protected]% incl 6.0 mph
5 mins cool down

Dips/ng pull up
5x3/[email protected]

Standing ez curl/hammer curl
3x5/[email protected]/30

Cg bp/oh ext
3x5/[email protected]/30

Seated single arm preacher curl/seated single arm tri ext.
I did my curls with each arm then went straight to tris. Back and forth with no rest till a sets complete
5x10/10per [email protected] 30

Tire flips were on the agenda but its pouring rain so it got nixed for today.

I also started tailoring my diet in more. Added one quest bar a day and one shake a day. The food here just ain't got the protein. I was eating huge salads that I was covering in huge amounts of cheese and dressing. Cut the salad size in half, eliminated the cheese. And about 1/4 of the dressing. Also cut my milk intake
To one with breakfast and one when I mix my shake.
 

Reps4Vets83

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I really stepped it up today for shoulders. Today I just kinda got some baseline numbers. Hopefully over the next couple weeks I will make some decent jumps in weight on any of the 5 rep stuff. The 15 rep stuff I'll increase very minimally over time

Cardio
10 mins 15% [email protected]
10 mins 0%[email protected] mph
5 mins cool down

Bb shrug/Bhb bb shrug
1×10/[email protected]
1×10/[email protected]

Bb shrug/neutral grip front raise
3×5/[email protected]/20

Close grip upright row/side lat raise
3×5/[email protected]/10

Arnold press/underhand grip ez bar front raise
3x5/[email protected]/bar

Rev seated shoulder press/behind neck pd
3×5/[email protected]/50

Horizontal press/db shrug
3×5/[email protected]/60

Seated ohp/scap rotations
3×5/[email protected]/10

Seated lat raise/scap rotations
3x5/[email protected]/10

Second session
Db shrug/face pull
3×5/[email protected]/40

Seated ng ohp/oh clap
3x5/[email protected]/5

Seated db ohp
[email protected]

Bb shrug
[email protected]

Standing xwide bb ohp
[email protected]

Plate raise
[email protected]

Front raise
[email protected]

Around the worlds
[email protected]
 

Reps4Vets83

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Leg day
Cardio
[email protected]%incl 3mph
[email protected]%incl 6mph
5mins cool down

Floor up leg press/calf ext
3x10/[email protected]+140

Floor up leg press/calf ext//goblet squat
3×5/5//[email protected]+sled//40

" "/" "// sumo squat
"..............."

Seated leg press/calf ext//leg curl
3x5/5//[email protected]//85

" "/" "// leg ext
".................."

Squats
[email protected]

Front squat
[email protected]

Standing calf raise
[email protected]+50

Single leg seated press
5×5/5 per [email protected]

Seated single leg curl
3×15/15 per [email protected]

Seater single leg ext
3x15/15 per [email protected]

After dinner
Tire flip circuits
Tire flips/ dips/box hops/ sledge hammer swings
Lots
 

Reps4Vets83

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So the guys at pro supps hooked me up. I'm excited to start this stack of supps. I also ordered me a couple boxes of quest bars. It's just easier than mixing shakes right now. I'm eating one bar a day in conjunction with eating as clean as possible View attachment 187287
20191010_084737.jpeg
 

Reps4Vets83

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Chest
My schedule was a little outta whack today so my routines weren't structured exactly the way I'd like it but I still managed to get it in.

Warm up
Scap rotations
Dips3×[email protected]
Scap rotations

Bp/incl fly
3×5/[email protected]/40

Incl db press/db pull over
[email protected]/[email protected]/25

Rev grip bp/alt db bp
3×5/[email protected]/50

Decl bp/landmine press
3×5/[email protected]/bar+15

Seated chest press/peck deck
3×5/[email protected]/55

Peck deck/ng chest press
3×5/[email protected]/55

Second session
Cardio
[email protected]% incl 3mph
[email protected]% incl 6mph
5mins cool down

Decl bp
[email protected]

Rev grip bp
[email protected]

Incl bp
[email protected]

Underhand grip peck deck
[email protected]
 

Reps4Vets83

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So I'm doing 3/4 scoop of pwo
1 scoop glutamine
1 scoop creatine
1 scoop bcaa
In my initial shake before my work out

I'm taking another 3/4 scoop before my second gym session.

I use 6 oz. Water in the first and 4 oz in the second.

My weight this morning was 213. Down from 219. Not much weight loss over the past few weeks as far as total pounds go but my BMI is improving rather well. I'll try keeping to stricter diet and more regimented lift plan to be as accurate as possible with my results from the supps
20191010_084805.jpeg
 

Reps4Vets83

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Friday-back
Cardio
[email protected]%incl 3mph
[email protected]%incl 6mph
5 mins cool down

Bb shrug/Bhb bb shrug
2×10/[email protected]
2×10/[email protected]

Db shrug/bo bb row
3×5/[email protected]/75

Trap bar deadlift->shrug/ez bar gm
3×5->5/[email protected]/bar

Decl db po/rev incl fly
3×5/[email protected]/30

Lat pd/seated row
3×5/[email protected]/55

Sbpd/rev peck deck
3×5/[email protected]/40

Kneeling vbar pd/thandle row
3×5/140/50

Second session
Bb shrug
[email protected]
[email protected]

Meadows row
[email protected]+25
[email protected]+45

Trap bar deads
[email protected]
[email protected]
[email protected]

Xwide ng pd
[email protected]

Seated ohg row
[email protected]
 

Reps4Vets83

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Saturday
Man makers
[email protected]

Hanging leg raise
[email protected] be

Land mine squat->press->Calf ext
[email protected]+10

Weighted rope crunch
[email protected]

Ez bar sldl->upright row
[email protected]

Rev Roman char crunch
[email protected]

Bb front squat->ohp
[email protected]

Physio ball crunch
[email protected]

Second session
Oh db swing(kettle bell movement but no kettle bells)
[email protected]

Standing oblq crunch
3×10/[email protected]

Dips
[email protected]

Trunk twist
3×10/[email protected]

Decl crunch
3×10

Ab wheel- roll out to full ext
[email protected]

Planks
3sets for 30 seconds each

Physio ball crunch
[email protected]
 

sammpedd88

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Dinner.....i cheated
Grilled turkey club
Creamed spinach
Salad
Banana puddingView attachment 186871
Let’s get something straight here....banana pudding IS NOT CHEATING! I’m from NC and I know of bbq restaurants where you can get banana pudding as a side item. So there. You had a serving of fruit and dairy! Lol. Congrats on working on you man. Keep at it and work out as much as you need, to keep yourself in a positive state of mind. I’m a vet as well....thank you for your service brother!
 

Reps4Vets83

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Let’s get something straight here....banana pudding IS NOT CHEATING! I’m from NC and I know of bbq restaurants where you can get banana pudding as a side item. So there. You had a serving of fruit and dairy! Lol. Congrats on working on you man. Keep at it and work out as much as you need, to keep yourself in a positive state of mind. I’m a vet as well....thank you for your service brother!
I don't cheat much. At least I try not to. That pudding was amazeballs though. What part nc?? Spent several years at bragg and surrounding areas
 

sammpedd88

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I don't cheat much. At least I try not to. That pudding was amazeballs though. What part nc?? Spent several years at bragg and surrounding areas
I’m in the Winston-Salem area. About two hours or so west of Fayette-NAM. I was in the USMC and stationed in Hawaii. I love some banana pudding. I have my grandma’s recipe and make it for holidays. My wife and I usually host her family at the house. I love me some banana pudding!!!
 

Reps4Vets83

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Today is my mobility/recovery day.
Lots of static stretching and lacrosse ball mfr work. No lifts.

Small update on the supps I just started taking. I was taking a dose of everything in my first pwo. That included the pwo,creatine,glutamine,and the Bcaa's. I'm also doing it in less than the amount of water recommended for any single dose. I mix all that in a out 6-7 oz of water. It mixes ok but the taste is less than awesome. It's not bad just a little to much going on. I always drink at least one shaker cup just h2o during my workout so I'm gonna move my bcaas Into that. See how they taste separate.
 

Reps4Vets83

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My gym had stupid hrs cause it's a holiday and I didn't make It in time. Other than the rucking I do In the morning i didn't get shyt else done today
 

Reps4Vets83

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Yesterday was shoulders. But I did what I said and separated my bcaas into my intra workout instead of mixing with my pwo. Much better on the flavor and mix ability. I'm mixing both my pwo,creatine,and glutamine in 6 oz water than the bcaas in 8 oz water. Even in my pwo everything mixes and dissolves well for everything I'm putting in there.

Cardio
[email protected]%incl 3mph
[email protected]%incl 6mph
5mins cool down

Bb shrug/Bhb bb shrug
2×10/[email protected]

Bb shrug/ng fr
3×5/[email protected]/20

Cg upright row/side lat raise
3×5/[email protected]/10

Arnold press/uhg ez bar fr
3×5/[email protected]/bar

Rev seated ohp/Bhb pull down
3×5/[email protected]/70

Horizontal press/db shrug
3×5/[email protected]/70

Seated ohp/scap rotation <>
3×5/[email protected]/10

Seated lat raise/scap rotation north/south
3×5/[email protected]/10

Second session
Seated ng ohp/ oh clap
3×5/[email protected]/10

Db shrug/face pull
3×5/[email protected]/50

Seated db ohp
[email protected]

Bb shrug
[email protected]
[email protected]

Xwide standing oh bb press
[email protected]

Plate raise
[email protected]

Front raise
[email protected]

Around the worlds
[email protected]
 

Reps4Vets83

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Cardio
[email protected]%incl 3mph
[email protected]%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/[email protected]+140

Leg press/calf ext//goblet squat
3×5/5/[email protected]+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//[email protected]//85

" "//leg ext
" "

Second session
Bb squat
[email protected]

Front bb squat
[email protected]

Single leg press/calf ext
5×5/5 per [email protected]

Single leg ext
3×15per [email protected]

" " curl
" "

Standing calf raise
[email protected]+80

After dinner tire flipping circuits
Lots
 

Reps4Vets83

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Cardio
[email protected]%incl 3mph
[email protected]%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/[email protected]+140

Leg press/calf ext//goblet squat
3×5/5/[email protected]+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//[email protected]//85

" "//leg ext
" "

Second session
Bb squat
[email protected]

Front bb squat
[email protected]

Single leg press/calf ext
5×5/5 per [email protected]

Single leg ext
3×15per [email protected]

" " curl
" "

Standing calf raise
[email protected]+80

After dinner tire flipping circuits
Lots
 

Reps4Vets83

New member
Awards
0
Cardio
[email protected]%incl 3mph
[email protected]%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/[email protected]+140

Leg press/calf ext//goblet squat
3×5/5/[email protected]+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//[email protected]//85

" "//leg ext
" "

Second session
Bb squat
[email protected]

Front bb squat
[email protected]

Single leg press/calf ext
5×5/5 per [email protected]

Single leg ext
3×15per [email protected]

" " curl
" "

Standing calf raise
[email protected]+80

After dinner tire flipping circuits
Lots
 

Reps4Vets83

New member
Awards
0
Cardio
[email protected]%incl 3mph
[email protected]%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/[email protected]+140

Leg press/calf ext//goblet squat
3×5/5/[email protected]+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//[email protected]//85

" "//leg ext
" "

Second session
Bb squat
[email protected]

Front bb squat
[email protected]

Single leg press/calf ext
5×5/5 per [email protected]

Single leg ext
3×15per [email protected]

" " curl
" "

Standing calf raise
[email protected]+80

After dinner tire flipping circuits
Lots
 

Reps4Vets83

New member
Awards
0
Cardio
[email protected]%incl 3mph
[email protected]%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/[email protected]+140

Leg press/calf ext//goblet squat
3×5/5/[email protected]+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//[email protected]//85

" "//leg ext
" "

Second session
Bb squat
[email protected]

Front bb squat
[email protected]

Single leg press/calf ext
5×5/5 per [email protected]

Single leg ext
3×15per [email protected]

" " curl
" "

Standing calf raise
[email protected]+80

After dinner tire flipping circuits
Lots
 

Reps4Vets83

New member
Awards
0
Cardio
[email protected]%incl 3mph
[email protected]%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/[email protected]+140

Leg press/calf ext//goblet squat
3×5/5/[email protected]+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//[email protected]//85

" "//leg ext
" "

Second session
Bb squat
[email protected]

Front bb squat
[email protected]

Single leg press/calf ext
5×5/5 per [email protected]

Single leg ext
3×15per [email protected]

" " curl
" "

Standing calf raise
[email protected]+80

After dinner tire flipping circuits
Lots
 

Reps4Vets83

New member
Awards
0
Cardio
[email protected]%incl 3mph
[email protected]%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/[email protected]+140

Leg press/calf ext//goblet squat
3×5/5/[email protected]+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//[email protected]//85

" "//leg ext
" "

Second session
Bb squat
[email protected]

Front bb squat
[email protected]

Single leg press/calf ext
5×5/5 per [email protected]

Single leg ext
3×15per [email protected]

" " curl
" "

Standing calf raise
[email protected]+80

After dinner tire flipping circuits
Lots
 

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