FRIDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg ext 4x20 59-73-93-114kg 15rep
1 leg press 3x15 150-200-200kg
wide leg press 3x20 300kg
leg press low 3x20 300kg
hack squat 3x10 100-150-170kg



HAM
standing ham curl 6x15 39kg
lying ham 4x10 64kg
db stiff leg 2x12 50kg
lunges 40kgplate
superset ^ 1 set
sissy squat 1x15 20kg


ADDUCTOR ABDUCTOR
adductor 6x10 70-77-86-90kg
abductor 4x20 104kg


CALVES
pin 5x15 120kg

really need to add cardio in breathless with the weight but was a solid workout pumps painful