Here is a recap of this weeks training just to give an idea of exercises and weights:

Monday: LEGS

Incline Leg press:

90 X 10
180 X 10
270 X 10
360 X 10
450 X 10
540 X 10
630 X 10

Nautilus Seated leg press ONE LEG at a time
100 X10
160 X 10
220 X10
300 X 10

More leg presses done due to not being able to Squat from back injury

Nautilus Seated Leg Extension ONE LEG at a time
80 x 10
110 X 10
125 X 10

Calf press on Nautilus seated leg press machine
400 X 20
440 X 20
480 X 20
495 X 15