Quad Focused Leg Day 6/9/2025

Today was a quad focused leg day. My quads are shot. One of my favorie pats of training with someone else is when you get near the end of a set and they remind you that you have more in you. I am getting more productive reps in these workouts than I do when I am alone. Thanks Derick.

Here is todays workout:

• Leg extensions: 2 sets to failure. We didn't taken these furhter than that but they succeeded in gorging the quad with blood. I got the idea of trying to get a pump before squats from Sam Sulek. This felt great.
  
• Front squats: 3 sets to near failure. I used a weight that was a little lighter but got about 8 to 9 reps for each set and where I gelt I could not complete another successful rep. This felt. perfect.
  
• Leg press: 3 sets to failure.
  
• Leg extension: 1 drop set .. wiped me out.
  
• Seated leg curl: 3 sets to failure+
  
• Lying leg curl: 1 drop set to failure+.
• Abs: 3 sets to failure
  
• Calves: 3 sets.
  
• Adductors: 3 sets to failure.
  

I felt totally shot when this was over. Time to recover.

My food intake yesterday:

• Pre-workout: I had a serving of full-fat yogurt, about 129g of strawberries, a scoop of MCT powder and a scoop of equip protein.
  
• Meal 1: Salmon, 4 eggs, butter, a square of dark chocolate (different brand), a slice of cheese and ½ an avocado.
  
• Meal 2 was 150g of ground bison, 4 eggs, butter, tallow and a tablespoon of olive oil (the good, real stuff).
  
• Meal 3 120g of ground bison, a slice of cheese, 4 eggs, a square of dark chocolate, tallow and. butter.
  

Macros:

• Total calories: 3386
  
• Protein: 238g
  
• Fat: 252g
  
• Carbs: 51g
  

More than I have been eating but I did this to prepare for leg day and it felt great. This sure helped with my recovery.

My weight this morning was 184.3 pounds and total fat was 16.6.

Steps yesterday: 15,406.

~ Rick