Legs - Quad Focus 6/26/22025

I call ths quad focused leg workout: "Hells Bells: Crushing Quads". That is because I listend to that AC/DC track on repeat while we killed our quads. What a great workout. The workout details:

• Smith Machine Squats: 3 sets to very close to failure. The reps for the 1st and 3rd set were aroiund 10, the 2nd set was a little heavier and less reps. This felt amazing.
  
• Superset: Leg Extensions (to failure) + Leg Press: This was humbling. After the leg extensions, I could barely do the leg press and had to go a lighter. We only survived 2 sets and there was noting left in the quads .. they were done.
  
• Seated leg curls; 2 sets to failure with a few partials.
  
• Lying leg curls: 2 sets to failure with partials and a drop on the last set.
  
• Abs: 3 sets.
  
• Calves: 3 sets.
  
• Adductors: 3 sets.
  

This finished the quads. We did a little less volume while trying to be very aware of when the quads were fully stimulated and there was not need for more. Derek (@lifting2recover) was feeling it too .. what a great workot.

My macros for yesterday:

Total calories: 3268 Protein: 224g Fat: 255g Carbs: 37g (mostly stil pre and post wokout but mostly from homemade yogurt, homemade Kiefer and 1/2 and avocado.

My weight this morning was 184.8 and total fat was 16.6 pounds.

Steps yesterday: 16,424.

~ Rick