Well Thursday was a rough day for me.  Did a small amount of cardio in the morning (15 minutes) in the morning since I was doing legs a little while later. Legs were a murder sessions.  I basically made them worse then jello.  So without further adieu here is the workout.

Leg Ext 4×12 150,200,210,220

Hack Squats 4×12 4,6,8,10 plates

Machine Squats 5×12 10,14,16,18 plates

One Legged leg Press (right leg only) 7×12 150

Leg Ext 7×12 150 (did them extra slow and held at the top for a count of 5)

Lying leg curls 4×12 120,130,140,50

Stiff Legged Deadlifts 4×12 100,105,110,115 (dbs)

Seated Leg Curls 7×12 110

Seated Calf raises 6 plates

Standing raises 4×12 450

Calf machine 7×12 300