Legs - Ham Focused
I was still a little sore from the last quad focused workout. That was not expected. We will pushed hard on hams and did hit quads but not as intensly. Here's the workout details:
- Unilateral standing leg curs: 3 sets to failure.
- Seated leg curls superseted with good mornings. 3 sets. I went for failure on the seated curls, but just for the full ROM and stretch on the good mornings.
- Lying leg curls: 3 sets wiht a focus on the squeeze.
- Smith squats: 2 sets. The first set was not super heavy but full ROM and trying to slowly work the quads. I pushed the weights more and closer to failure for the second set. Both sets were deep and felt super good.
- Leg Press: I did 1 set in the true machine .. but that felt uncomforable today so I used the horizonal leg press for the seconde set. I kept the reps higher and less weight.
- Leg extensions: 3 sets, all squeezing and not to failure.
- Abs: 3 sets.
- Calves: 3 sets.
- Adductors: 3 sets.
This was good but not as intense. The goal was to hit the hams but let the quads recover. We did that today.
Macros yesterday:
Total calories: 3186 Protein: 210g Fat: 235g Carbs: 75g
Carbs were a little high. I will bring those down tomorrow. .. closer to the goal of 64.
Steps yesterday: 18,026.
~ Rick