Well, first off for Charlie if he reads this, squats just for you!! LOL....I don't do squats very often and have to be very careful due to a tender lower back. So, when I do do them, I do them simply for a variety, a change, and do not push them too far. Ended up with a great pump today in the entire quad and hamstring. And on a low carb day too!!

Squats
sets....185x12,225x10,250x10,250x8

Upright hack squats(feet low and close)
Sets.....120x10,180x10,200x8,200x7

Leg extensions(postion 1 overload middle)
sets....90x10,90x10

Leg extensions(position 2 end)
Sets....90x10,90x10

Leg extensions(position 3 beginning)
sets....90x7,90x7

Leg curls(position 1 middle overload)
sets....70x10,80x7

Leg curls(position 2 end)
sets.....70x8,70x8

Superset abductors with adductors
Sets....120x15,130x15/120x15,130x15

Standing calf raises
sets....495x20,495x18,495x18

Donkey calf machine
Sets....225x20

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