Rohan suggested I do my legs TORQ on the weekend as a top up. Its the same deal as my extra shoulders TORQ. Just a little to get the blood flow and nutrients to the muscle and to practice technique with lighter weight and not after doing heavy sets beforehand. So that was a 5 min warm up on the elliptical and then 30/20/15 free standing squats with 45 sec rest. I also did 10 mins cardio sprintsx5 sit ups x5.