i have finally started back,having no luck getting a partner,so i will be going solo until when/if i find a partner,

this is day 1 workout
day 2 will be added tomorrow

squat
1x11    if you get 3 sets of 11 reps move up 15lbs next time
1x11
1x11
1x6     if you get 2 sets of 6 reps move up 10lbs next time
1x6
1x3    if you get 2 sets of 3 reps move up 5 lbs next time
1x3
1x1    if you get 2 sets of 1 rep move up 5 lbs next time
1x1


calf raises                                       hamstring curl
1x11                                            1x11
1x11         superser with          1x11
1x11                                            1x11
1x11                                            1x11