Tweetcalves/hams/light quads:
10 minute step mill warmup glutes/calves
rumble roller work
toe press on leg press 90x40 180x30 270x25 360x20 450x18
seated leg curls 75x30 90x30 105x30 120x20 135x20 150x15 (final 3 sets were done with a 5sec pause in contraction followed by 3 sec negative then 10reps at the bottom contracted pos only)
db stiff leg deads 50x20 60x20 70x20 80x20 90x20 100x15
hip machine for glutes 50x20 60x20 70x20 80x20
db walking lunges 40/40 yards 2 sets and turned into static lunges because of these dumb freaking wanna bee *****es doing leg press super sets of star jumps and burpees in the middle of the lane. of course i was super pissed off and made the comment hey you guys realize you have to eat right as well as training hard cause in the last 3 months you been busting your asses and havent changed at all. no comment back from them. then i had to throw out the you are doing explosive movements in sets with a compound movement with weights. super smart ladies bet your joints feel lovely. then i walked out feeling better. keep in mind i am not usually a dick in the gym at all and i will give people their space but when you see me doing something and you go out of your way to throw off what i am doing then i will call your ass out in a heart beat, hot or not. and yes they are very attractive and yes i probably just made bodybuilders look like a bunch of ass holes but for once it was warranted
finished off with a very irritated 8 sets of light leg xtensions