Triceps(stopping all sets at positive failure, no forced reps)

Power rack extensions(probably my favorite tri exercise)
(warmup)....45x20,65x10,75x3
Sets....95x10,105x5,105x5,105x4

Decline close grip benches(heavy with good form, to positive failure)
Sets....180x6,190x4

Bench dips(lucky to have my wife here, she puts the plates on my lap)
Sets...BWx10,90x12,100x9,100x9

Decline dumbbell extensions(these are all about form)
Sets...30x10,30x8,35x6

Cable kickbacks(also all about form...stretch out the end of each rep)
Sets...40x15,40x15,50x10


Hamstrings

Standing single leg curls(kind of a pre-exhaust)
Sets...30x20,35x10,35x10

Leg curls(controlled reps with a good pace)
Sets....90x12,100x8,100x8

Dumbbell lunges
Sets....35x12,40x10,45x10

Abductors
sets....120x20

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