(i usually start with squats but today i decided to go with calves since, the squat rack was occupied)
45 deg seated calf ext one leg at a time 90x15, 90x15, 95x15, 105x15 last 5 spotted with my other leg
90 deg calf raises 2px20, 2px15, 2px17
squats (speed work) 245x3 six sets (10-15 sec rest in between sets)
HS v-squats 3p+10x10, 3p+10x12, 3p+10x10
leg press 5p+10x12, 5p+10x13
leg ext 150x20, 170x15, 170x15 (barely)
RDL 225x12, 225x12, 225x8
lying leg curls 110x13, 110x10
btw i do a ten minute warmup on either the elliptical or walking on an incline low to medium intensity. foam roll and dynamic stretching. i also do warm up sets before any big compund lifts, generally starting with the bar for two sets, then 95lbs thenincrease 30 to 40lbs at a time until i get to my desire weight. warm ups sets with the bar are 15 reps for two sets, then 95 for ten and then between 2 and 5 reps every increase in weight...hope that wasn't confusing.
i aim to finish all of my workouts including warmup in 90 minutes, sometimes i can get it done faster.