Legs

Start: 6:45

I ran out of time to do split squats and sissy squat. The leg press workout take more time then I thought. Great leg night, really pushed hard.

Squats 2 warm ups 2x8/275, 2x8/295
Leg press 2 warm ups 3 sets at 810x10 (drop 180), 630x10 (drop 180), 450x10 (drop 180) 270x10 immediately do a quick 15-20 with feet close together low and on your toes.(that's 1 set)
Calf raises on Smith machine 1 warm up 3x15/225, 2x15/195

Did 40 minutes of cardio in the morning with my wife, we ran 1 mile 40 lunges, 1 mile 40 lunges and finished with 1mile.