My hams were still a little sore from Thursday's leg workout, so the intensity was not crazy. I really just focused on feeling the muscle, getting a good pump, and totally depleting the muscle, which I believe I accomplished. Here's what it looked like:
20 minutes treadmill
squat: 45-20; 95-20; 135-15; 225-15; 315-12; 335-10
leg press: 270-15; 360-15; 450-15; 590-10; 660-10
1 leg step up: 95-10, 10, 10
leg curl: 90-15; 105-8; 90-10
standing leg curl: 60-10, 10, 8, 8
1 leg extension: 30-15, 12, 12
calf press: 90-30; 180-20; 270-15; 360-15; 450-13; 270-15
seated calf: 90-15, 15, 15
20 minutes treadmill
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