03/11/2014 Quad hammy volume

Warm up stretch and walk 10 min

Front squats:

10 reps 135lbs x3

5   reps 225lbs x5

3   reps 275lbs x3

Stiff legged deads:

warm up with bar from 2" deficit 

205lbs for 10 reps 8 sets 2" deficit

Leg extension:

150lbs 20 reps 5 sets

Seated hammy curls:

120lbs 20 reps 5 sets