Today was leg day! Took it easy due to illness last week, I never am quite up to par 1st week back. So I worked around my 70% max today with legs. Warmed up with 4 sets of leg extensions due to the cold weather, wanted to get the knee joints ready for squatting.
warm up leg extensions
4 sets of 3x345
4 sets 10x600
Lying Hamstring curls
6 sets of 12 at 40,55,70,85x3
Normally I do hamstrings on another day to really focus on beating them up but had to kill time, someone was on the leg extension.
Back to Leg Extension to finish with holds
5 sets at 150 for 12-15 reps doing holds for 5-10 seconds each randomly throughout with long holds on the last rep til my legs are shaking.
This is a very light routine except maybe squats, I could have gone up but decided to side with caution due to being at a diminished capacity.