Routine A
Legs

Leg extensions/warms1X30 working3X90,120,160 reps13,15,15
Squat/warms3X135 working3X315,365,365/225 reps12,10,8/14
Leg curl/warms2X100 working3X225,225/150 reps9,8/12
Bar lunges/warms1X85 working2X125 reps10
Calf raise/warms2X120 working3X260,280,300 reps20

felt good and had a painful blast hitting the squats
form held out pretty well and really blasted them
did 10 mins incline walk too