Spartan workout military academy

Discussion in 'Fitness' started by Deleted Account, Mar 23, 2020.

  1. Casper400

    Casper400 Fapstronaut

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    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
     
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  2. Boy is gettin' cut !
     
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  3. Casper400

    Casper400 Fapstronaut

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    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
     
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  4. Casper400

    Casper400 Fapstronaut

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    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
     
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