Routine C Quads & calfs Week 1 Leg ext/warm2X 40, 70 working3X 140, 200, 230 reps 16,15,10 Front squat(ss)/warm2X 45, 95 working3X 145, 185, 215 reps 10, 10, 6 Holding BB behind legs squat/working 3X 185, reps 10,10,10 Sissy squat/working3X body weight  reps 20,20,20 Seated 1 leg DB calf raise/working4X  15x2, 20x2 reps 30, 35, 35,35 Did 15mins bike post