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