single leg extensions 10x40, 50,60,70
single leg machine curls 10x30, 50, 60, 70
leg press 10x120, 160, 180, 210
incline calf machine 10x210x4 sets
standing calf raises 15x155, 205, 255, 335
cable crunches left right middle 3 sets 10x130
roman chair 3 sets left right middle 10x lw 10x10, 10x15
machine crunches lower 10x100, 150,190
hypers 10x 10, 25, 35
machine crunches full range 10x80, 120, 140

walk

warm up cool down 1/2 mile each

2 moderate miles no time

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