all healed up now. had a awsome leg day. seated caf rasies 55x12 65x10 75x8 85x6 75x12 75x12 Leg extentions 100x12 110x10 120x8 130x6 120x12 120x12 225x12 squats 225x12 squats Laying down leg curls 90x12 95x10 100x8 110x6 105x12 105x12 135x12 SL deads 135x12 SL deads These are no ware near my max but in about a month I should be able to put up some real numbers. On compound movments I guess more weight and less reps are a better idea but I like the valume I feel like I'm really working out with it. Edit cheezy picture of my caf.