Spartan workout military academy

Tonight was night # 3 in a row.

Did some physical therapy tonight for fix calf-Soleus-Achilles:

Try out sets
1. Weighted Heel raise
2. Weighted Soleus Heel Raise
3. Single Leg Squat to chair
4. Single Leg Deadlift with Dumbbells

Recovery AKA Metabolic Endocrine Circuit

Inertial Squat from bench for the first one since I left the rack with the bench for superset on bench

Squat x 2 x 12 1min recovery
Bench x 2 x 12 1min recovery
Barbell Curls Barbell x 2 x 12 1min recovery
Overhead Tricep Extensions Dumbbell 2 x 12 1min recovery
Kettlebells Overhead Press 2 x 12 1min rest
Upright Row 2 x 12 1min recovery
3-Way Shoulders (Lateral, Forwards, Reverse) 2 x 12 1min recovery

 

Worked out tonight.

5min on eliptical
Whole body flexibility-stretching
15min on stationary bike
3x15 DEEP Squats
3x15 Dumbbell Bench
3x15 Dumbbell Bench Bent Over Rows

 

Tonight's workout:

Stationary Bike: 15 minutes, Level 7, 100+ RPM, 45 second sprint conclusion.
Prehab: 2x15 Toe Raise, Flexed Knee Toe Raise
Warm up sets (1x15)
3x19 Squat
3x19 Kettlebell Shoulder Press
3x19 Bicep Curl
3x19 Overhead Tricep Extension
3x19 DB Chest Press
3x19 DB Bent Over Row
3x19 Barbell Upright Row
3x19 Machine Leg Curls