Calves: stair raises up on two down on one with bodyweight ( 210 )3 sets of 15 seated calf raises 3 sets of 150x10 Smith raises 90 3 sets of 10 The a limp for a while to walk it off. Not very strong but considering the leg is still shattered and a Ti rod is holding it together not terrible.
Back: Upright rows Wide Grip Chins Mid Row Two Handed Pulldown Rear Shrug to 90 degrees
Not a great workout but for only a few weeks in not terrible. I think I am not going to spring back that fast this time though.
