Legs
Squats
135*15
185*10
225*10
245*10
275*10
295*10
315*10- thats a personal record for me. Last time I was only doing this 3-4 times. Not to shabby for a little guy with legs that have been peiced back together more times than humpty dumty.

From here on every thing is four second count up and down.

Vertical squat machine(working Below horizontal and half up)
12*160 four sets
Super set
Laying leg curl
10*90 two sets
10*100 two sets

Leg extensions
70*10 two sets
60*10 two sets

Wow that was a great work out my thighs could deflect bullets they are so tight right now! Seriously feelin the burn today.

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah