Monday: rest day, moderate cardio for 25 mins


Quad and calves workout:

Back to doing regular squats with the new rotation and the focus will be doubles. Was happy with the lead of numbers as I have been away from reg squat in over a month. Had more in the tank! Again, I will focus on the squat for the next 6 or so workouts. When the workout was done, I was fried.

Squat: 3 warms, 275/6 315/4 335/2 355/2,2
Leg Ext: 2 warms, 80/11 85/9
Leg press: 2 warms, 360/12,13
Db Step ups: 1 warm, 55/8
Donkey calf work: 2 warms, 135/13,9 2 drop sets

Low ab work: 5 sets
10 min cardio cooldown.