Legs

Squats
1setX 20reps X 275lbs
3 sets X 10 reps X 315lbs
2 sets of 5 reps of 365lbs
1 Set of 4 reps X 405lbs

Leg Press Machine
3 sets (8 plates, 10 plates, 12 plates?) not much but it felt good.

bicep curls 5 sets of 10 reps X 60lbs

Close grip incline press (triceps)
4 sets 135, 2-185, 1-215lbsX 10 reps

Intervals on C2 4 times X 1:50 X 500M 4 times X :42 X 200M

30 m bicycle above 70 RPM.