Another picture from the summer.. Looking to contribute a lot to this thread.. Yeah Football..
Thanks for the concern about my Achilles.. For PT I am doing various stretching, leg presses, calf raises, balancing on foam.. My next step is trying to jump on a trampoline.. My injury was the most severe being that it was not at the bone like most tears.. But the tendon tore in half.. So recovery is the worst..
My workouts consists of a calisthenics, heavy lifting with great emphasis on the in between sets/rest periods.. I go 3times a week and everyday is full body..
A typical day..
5 minutes on the elliptical (warms up the whole body unlike the bike)
5x5 shoulder lifts.. Light to warm up
12/8/6 Dumb bell bench press (Barbells allow your dominant hand to carry more of the weight) with burn out push-ups between each set (wide, diamond, reg)
6/8/12 barbell squats (going up in weight requires your best form) with burn out pull ups between (wide, narrow, muscle up)
Back extensions with 45 with 3 sets of 15
Skull crushers 3 sets of 15
Ending with muscle ups or pull ups..
I don't have a true ab routine but I have learned your diet is the biggest factor to your core..