This will no doubt be the hardest workout I give you. Hyperion and I were discussing this on pm so thought others may benefit. Before you start, be very clear this is going to hurt. I've had many people tell me they'll breeze throughout, I'm strong on legs etc only to wave the white flag half way through. This, more than any other session, is all about your mental strength. And for all you big strong boys, let me tell you the ladies cope with this much better.....

Warm up. Personally I'd sit on a bike got five minutes.

Superset leg press / squat / leg extension / hack squat or front squat. Big reps, 25 reps each, go round 4 times. 400 reps through your quads.

Then stiff legged dead lifts super set with hamstring curls x3, (I alternate lying and seated). I'd be looking at something like 30, 20, 15 reps. 130 hamstring reps. Be honest, you begrudgingly do 3x 10 at best normally eh?

Next seated calf raise superset with standing calf raise x3. Stay in the 20-30 rep range here. Last set on each calf raise machine should be lowered to a light weight, 1 minute of continuous reps. Should be around 40 reps or so.

Volume, not weight. Should be done in an hour or less. I'd say 45-50 minutes. More time, you're pissing around too much. Stop chatting, get it done, get out and recover. The more you sit down between sets, the harder it's going to be to get up.

Sorry about the next day and the "John Wayne walk".