Thanks for the welcome back lionheart!
Ok i trained legs today
Leg curls seated
120x20 150x20 Both were wamups
180x10 200x10 200x8
I did a series of very light stretching with my hamstrings and practiced getting deep into a squat in between sets of legs curls.
barx10 135x10 again two warmups bc i had not done a quad exercise yet
225x10 275x10 i used a belt and knee wraps 275x3( not sure what happened here my legs were still fatigued i guess i did not wait long enough bt sets. I dropped the weight to 225 and took my belt and wraps off and followed that set of 3 of very quickly with another set 225x10
One legged leg press
3 plates per sidex20 i didnt count this as a working set
4platesx10 4platesx10 5platesx10 a plate is 45lbs in this instance
leg extension( i sit towards the front of the machine when i do these and lean forward. It takes an enormous amount of stress off my knees and places it on the quadriceps muscle.
90x10 90x10 90x10
Stiff legged dead lift ( i do the most ever leg day but i cycle the weight I use and the place of this exercise in my routine. When i squat heavy i do this exercise last, and when i do my sets of 20 on squat i do this exercise second after laying leg curls)
225x10 225x10 225x10
Abdominals was a circuit between the exercises below. I did 3 rounds and did 30 reps oof every thing the first round and 20 reps of everything the second and third rounds. I alternate calves and abs with eachother.
Leg lifts laying on the ground
crunches to the left side
crunches to the right side
Sometimes i finish with a bridge or plank whatever you want to call it and i hold that for 60 seconds. Today i did not do the bridge/ plank.