squats 50x6,140x5,230x5,320x5
deadlift:365x5 no warm up
leg press:3 plates x 10
lat pulldowns;130x 14
behind the neck press:45x5,135x 13
barbell rows:185x 5, 315x9
cable tricep pushdowns:70x18
barbell curls:95x20
seated calf raises:3 plates x 20
abs 1 set