leg day: morning 30mins of cardio riding a bike light to medium programme: 12.5miles. Afternoon stretching followed by smith machine squats 4 sets 95,135,155,165. reps 15,12,10,8. leg presses 4 sets 135,185,225,275. reps 15,12,10,8. hamstring: lying leg curl 3 sets 12 reps 40lbs. seated curl 3 sets 12 reps 60,75,90. finished with 25 mins of cardio elliptical machine. all in all best leg day so far despite minor knee ligament discomfort. really need to develop hamstring, will increase bike work to help.

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