Thanks guys, I haven't gotten all the kinks out of it, but I'm working on it! As for timing it, I actually went pretty slow... Had a full stomach and felt like I was going to lose my lunch the whole time if I pushed my pace
. I expect I will be hitting it pretty fast as my conditioning improves, but I also want to keep enough rest incorporated to allow me to lift heavy.
On Wednesday of last week I did my once per week two-a-day workout (hams/calves AM, quads PM). As usual it was brutal, but what legs day isn't? Had to get my first workout in between appointments so it was abbreviated. I don't remember all the weights/reps, but I was super setting hamstrings with calves every set and I hit seated calf press, 1-legged calf raise on stairs, leg press calf raise, seated leg curl, prone leg curl, and romanian deadlift (ie the usual).
Quad workout was quite memorable, however. I got a couple new post-injury best lifts, and almost had to crawl out of the gym at the end, so I knew it went pretty well. No jump rope on this one though, wouldn't have made it!
Walking barbell lunges: 100x12, 120x12, 120x12, 120x12
SS Scott curls: 45x12, 65x10, 65x10, 65x10
Squats: 135x15, 155x20, 185x25, 185x30 (my post-injury best!)
SS Box Jumps: 7 risers x10, 7x15, 7x15
Leg Press: 360x15, 360x15, 360x15, 360x20
SS 1-Arm Cable Curl: 30x10, 30x12
Leg Extension: 130x12 FST-7 style.
Thursday I hit shoulders and had another great workout! Still working on my new formatting and it went really well with this one. didn't have a lot of time, but I didn't need it! Only took about 35min.
Everything was super set with 100 reps of jump rope, brutal when working shoulders!
Seated Barbell Press: 95x15, 115x12, 135x12, 145x11, 145x13
SS Underhand chin-ups: 10, 10, 10, 10, 10
Upright Row: 95x12, 95x12, 95x15
SS Bent Over DB Laterals: 12x12, 12x10, 12x10
SS Bar Dips: 10, 10, 10
Machine Lateral: 60x12, FST-7 style
Crazy pump! Couldn't lift a finger!