Quads and calves workout:

Mighty good workout today and brought back the front squats. New round and Ouch!, after laying off of them for over two months, it was a challenge to get them going again. Faster tempo training, and my legs got a nice pump. Looking forward to increasing the Numbers next time out.
At time I like doing the leg ext first to get the blood flowing and loosen up the knees. The last two sets are a couple reps shy of failure.

Leg ext: 2 warms, 75/10 80/10
Front squat: 2 warms, 225/5 255/3 265/3,4
Db sumo squat: 2 warms, 155/10,10
Bar step lunge: 135/6 155/6 175/6
Calf work: 2 warms, 135/11,10 90/13 drop set

Low ab work: 5 sets
10 min cardio cooldown.