Gym Day

Quads

Hack Squat
230 x12
270 x13
320 x10
360 x10
410 x4 (my knee yelled at me, so gonna keep it lighter)

Leg Press
500 x20,21,22,20

Leg Extensions
145 x17
160 x15
175 x15
190 x16

Hams

Seated Leg Curls
160 x14
165 x13
175 x13
180 x11

lying leg Curls
110 x10,9,9,10

Calfs

Calf Extensions (plate Loaded)
205 x12,15,11,10

Calf Extension Machine
260 x15
280 x16
300 x20

Ab Stuff

Cardio 40 min treadmill 10-12% 3.7- 4.0mph

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S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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