pre-dinner cardio last night..... 30min on the exercise bike, 300cals burned

ATF squats, BW only 3x10
ss w/
individ. standing calf raises, BW only 3x10
last few reps of last set....had to work for it

Step box Press w/16.5lb (bar+5kg)DB 3x10 good remember to take it slow....watch balance
ss w/
Leg ext 4plates (40lbs) 3x10 good; last 3 reps hard

Alternating standing leg curls, 2plates, 3x10 hold and squeeze at the top. good. very good.