FRIDAY
LEGS

HAMS
lying ham 3x12-10-10 64kg
standing ham on lying 3x12 45-50-50kg
standing ham on ext 3x12 45kg

Abductor 3x12 104kg
adductor 3x15 104kg

QUAD
leg ext 1 leg 3x15 39-39-45kg

HACK
2x12 160 back off 120kg

LEG PRESS
^upper close 2x15 200kg
^lower legs close 2x15 200kg
Toes outward 2x15 200kg

CALVES
Smith 3x15 50kg

GLUTE HAM
db stiff 2x12 40kg

legs are fried but definitely going to swap it around ham day quad day it’s too taxing now