Legs:

Slow start to the workout, as I was tired and was trying to figure out what to do, since the groin still hurts. Its blows that I cant do any lunges, and limited on other quad movements. So I started out on the leg press with a number of warm up sets. I worked up to a decent amount, but the focus kicked in during the drop set! The workout became STUPIFIED! Made a gain on stiff legs.

Leg Press: 4 warms, 450/6 540/6,6 360/18
Stiff Leg deads: 2 warms, 275/6 315/6,6 burn out set
Squat with chains: 135/12,14,14
Db leg curl: 30/12 35/12,9
Calf work: 5 sets
12 min cardio cooldown.