forgot to post this yesterday but done now
friday
leg day


quads
leg extension wu1-15reps wu2-12reps wk-8reps
leg press wu1-12reps wu2-12reps wk-6reps
squats wu1-12reps wu2-10reps wk-6reps

hams
stiff leg deadlift wu2-12reps wk-6reps
seated ham curl wu2-12reps wk-6reps

seated calf wu2-12reps wk-6reps
calf press wu2 then 3sets to fail with 10second rest between