6 am 30 minute hill treadmill walk + 300 rep abs

4pm lift:
leg ext: 95/10 110/10 125/10 140/10
front sqat: 95/8 115/8 135/8 155/6 155/8 155/8
**these are alway more taxing on my arms and mid back than on my legs
sumo squat (on smith machine): 90/10 140/10 160/10 180/10
step ups: 45/12 65/12 85/12
iso calves: (standing machine) 45/20 45/18 45/17R, 15L 45/20R, 17L 45/15

volume was fine - I am coming off of 3 weeks of high rep leg workouts (3-4 sets of 20-25 reps per exercise) so finding my low rep weights was tough today.

I have one question about the exercises for this week - what are you calling a bench row? a few things come to mind - want to make sure I'm doing the right one.

macro counts today: 209/156/41