Legs

Back squats, a2g
135lb x 3
155lb x 3
175lb x 3
190lb x 3
200lb x 2

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/10/8

Straight leg deadlifts
155lb x 10, 10, 10

Single leg curls
25lb x 10
30lb x 10, 10

Barbell calf raises on step
135lb x 15, 15, 15

Legs

Back squats
140lb x 3
160lb x 3
175lb x 3
190lb x 3
200lb x 3
210lb x 2

Leg extensions
87.5lb x 10, 10, 10, 10

Front squats
135lb x 9, 8, 7

Straight leg deadlifts
135lb x 15, 15, 12

Single leg curls, per leg
30lb x 12, 11, 10

Legs

Rory Zambard

Behind the head shoulder press
45lb x 10, 10, 10, 10

======

Pause Back Squats
135lb x 5, 5
145lb x 5
150lb x 5

Leg press
170lb x 20
180lb x 20
185lb x 20
190lb x 20

Straight leg deadlifts
135lb x 10
205lb x 5, 5, 5, 5

Single leg curls
25lb x 10, 10, 10

Standing barbell calf raises, hang position
205lb x 5
215lb x 8, 8, 8, 8

Legs

Back squats, a2g
95lb x 8
135lb x 10, 10, 10

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
175lb x 2
Equaled my front squat PR. Not bad.

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/9/6

Straight leg deadlifts
145lb x 10, 10, 10

Single leg curls
25lb x 10, 10
30lb x 8

======

Ab roll outs
3 x 20

Bicycle crunches
2 x 50 per side

Legs

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
170lb x 2

Trap bar deadlift
170lb x 5
260lb x 5, 5, 5

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/8/9

Straight leg deadlifts
135lb x 12, 12, 12

Single leg curls
30lb x 8, 10, 10 per leg

Traveling lunges
40s x 10, 10 per leg

Quads and hams

My bike ride to the gym definitely helped this afternoon, as my legs were good and warmed up by the time I got there.

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
245lb x 3

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3

Dumbbell sumo squats
100lb x 10, 10, 10

Leg extensions
100lb x 10, 10, 10
37.5lb x 12, 12 single leg, per leg

Straight leg deadlifts
135lb x 12, 12, 12

Leg curls
62.5lb x 12, 12
30lb x 6, 7 single leg, per leg

I was going to finish with some sprints in the parking lot, but it was too frigging cold. Still, I had a good bike ride home, though.