Hammies Week 3 Seated leg cur/warm3X 30x2, 50 working3X 80, 90, 100 reps 15,15,15 Stiff leg deads/warm2X 115, 165 working2X 215, 215/165/115 reps 14,14/12/12 Standing 1 leg curl(ss)/working3X 10 reps 13,15,14 Seated 1 leg curl/working3X 20 reps 15,15,15 Seated calf machine/working2X 90 reps  Donkeys/working2X 220 reps  Did 12mins bike pre and 10 post