Weighed in at 16st 13lb today .. can't remember the last time I was this light!!!
Quads and triceps today .. staggered leg press for 4 sets (oh the pain!!!!), 2 sets of leg ext and 2 sets of hacks (1 heavy and 1 20 repper). Tried James L's trick of pausing at the bottom and it does make the movement much harder. Great pump in my quads
For triceps I did 3 sets of straight bar pushdowns and 3 sets of rope pushdowns really squeezing my triceps. Have decided to do arms twice a week 1 week then once the next to minimise the chance of overtraining.