Legs - Quad focused 6/18/2025

Today was a quad focused leg day. The volume felt just right but in the end, my quads were shot and hams had a good pump. Here is the workout details:

• Hack squats: 3 sets of killer deep hack squats. The reps were not high but the stimulation of the quads was nuts. I reahed failure on every set.
  
• Leg Press: 3 stright sets to failure. More stimulation.
  
• Leg Extensions: 3 sets to failure with some partial action. I did do a drop on the last set.
  
• Seated leg curl: 2 sets to failure with paritals and a drop on the 2nd set.
  
• Lying leg curls: 2 sets to failure. These were squeezing focused sets.
  Abs: 3 sets.
  Calves: 3 sets.
  Adductors: 3 sets.
  

The quads were wiped out on this lift but I felt less overall fatigue. Having Derek (@lifting2recover) there made this workout so much more intense since I was comfortable with failure since I knew he could save me when I failed.

My food intake yesterday:

I am not going to list the food today .. but will share the totaql macros. I did eat too much, especial protein.

Total calories: 3728 Protein: 278g Fat: 273g Carbs: 61g

I want to keep protein to under 225 or so, but will add some fat to meat my energy requirments. We will se how that works over a longer period of time. Carbs are staying in. still tring different carb sources. This workout used a carb powder I mentioned yesterday .. about 30g. The spike was super big.

Steps yesterday: 16,247.

~ Rick