I did hams focus yesterday.. did them before quads... since i had that pull in my ham, i had to hit them hard....

seated leg curls, 100, 130, 130, 130 130 all 10 reps
still deads- 100, 4 sets of 20 slow reps
leg curls- hips down.... 90, 90, 90, 90 all 10 reps

quads- leg ext toes out to work the inner quad, (bad knees) 6 sets of 12 reps
70,90, 120, 150, 170, 170, 150
all 10-12 reps

leg mach press, 300, for 5 sets of 15-20 reps
front squat mach- 185 for 15
275 for 3 sets of 10