legs:

leg ext. 150, 150, 170, 190 drop to 170, 150 all for 10's...
superset with leg press:

12 plates + (2) 25's plates for 12, 10, 10, 10, then drop (this was super set with leg ext)


bulgarian lunges 25's plates 10 each side 3 times
leg squat HS mach_ 225 for reps of 12

that was all i had....

no cardio.
weight: 220