Legs

Light weight, high reps kind of day.

Back squats, a2g with 2 second pause
95lb x 10, 10, 10, 10

Leg extensions, slow negative
62.5lb x 10, 10, 10, 10

Leg curls, slow negative
50lb x 10, 10, 10, 10

Straight leg deadlifts
135lb x 10, 10, 10, 10

Barbell calf raises on a step
135lb x 10, 10, 10, 10

45 degree single leg calf raises with 110lb
40 reps per leg, alternating after every 10 reps, with no rest