Ready to form Voltron! Activate interlocks! Dyna-therms connected. Infra-cells up; mega-thrusters are go!  Let's go, Voltron Force! Form  blazing sword LOL lets get these legs are arm workout going

Legs

Deadlifts barbell

315 x5

315 x5

315 x5

315 x5

315 x5

Leg press

810 x5

810 x5

810 x5

810 x5

810 x5

Calves

Hammer strength standing claves

540 x5

540 x5

540 x5

540 x5

540 x5

Triceps

Cable pull-down

195 x5

195 x5

195 x5

195 x5

195 x5

Biceps

Preacher curl machine

185 x5

185 x5

185 x5

185 x5

185 x5

Abs

Cable situps

100 x600

8-pound ball abs twists 600 twists

Cardio walked up three flight of stairs

Two miles on bike

Ran 12 wind sprints

Walked down three flights of stairs