legs yesterday oldschool . extension warm up 6sets 180,165,150,135,120, 100
presses leg and calf 450 4 sets 20
seated raises 100 4 sets to failure
lying curls 80,70,60,50,40 to failure

abs and shoulders- rope twists, standing one arm cable raises, bentover raises, leg lifts, planks

i need to find a great vasodilator preworkout.