I’m a bit late posting, I split my workout in two sessions, got busy and forgot to post.

Adding weight to my squats didn’t seem to make a difference while working out, but now, a day later, I can definitely feel it.

Lower Body

Squats Three Sets of ten at 32.5 lbs
Straight Leg Dead-lift Three Sets of ten at 32.5 lbs
Calf Raises Three Sets of ten at 32.5 lbs

I rest 30 seconds between sets and about two minutes between exercises.

Stretching and Calisthenics Routine

Ab Wheel Seven sets of Three
Standing Bicycle Crunch Four sets of Eight.
Horse Stance Cross Punch Four sets of Eight.
Oblique Knee Raise Four sets of Eight.
Front Kick Four sets of Eight.
Leaning Knee Raise Four sets of Eight.
Round House Kick Four sets of Eight.
Front Kick Four sets of Eight.
Back Kick Four sets of Eight.

Michael Cole