As titled, just 3 weeks ago I started doing squats again, so I am still "feeling" my way with them. I couldn't do them for 6-8 months, lower back, so I keep that in mind. Never want to comprimsize it again. So, proceeding tentatively...

Squats
(warmup)....12x135,10x135,6x185,3x205
Sets...6x245,6x245,6x255

Leg presses(feet low and close, no warmup)
Sets...6x6pl. each side, 6x6 pl. each side

Leg Extensions(no warmup)
Sets...10x100,10x110,10x110

Leg curls (no warmup)
Sets...12x100,12x100,12x100

Calves

Seated calf raises(warmup)..15x2pl., 12x2pl.
Sets...12x4pl.,10x5pl.,10x5pl.

Standing calf raises(these are done on the Smith machine with an aerobic step)
20x180,20x230(I do not count the smith machine,just the plates.

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