Hammies Week 4 Seated leg cur/warm3X 30x2, 50 working3X 80, 90, 100 reps 14,14,13 Laying leg curls/working3X 100, 110x2  reps 11,12,14 Standing 1 leg curl/working3X 10 reps 12,12,12 Abductor machine/working3X 90, 100x2 reps 12,10,11 Adductor machine/working3X 90, 100x2 reps 12,10,11 Stiff leg deads/warm2X 75 working2X 95 reps 15,15 Seated calf machine/working3X 90/60  reps 20/20, 20/20, 20/22 did 15mins bike post