Legs July 4, 2025

Crushing legs: that was the goal for today's workout. We added front squats today. I love this exercise and was really excited to do them. Full details follow:

• Smith Squats: warmups followed by 1 set to 1RIR .. a super way to start legs.
  
• Front squats: 4 sets with 1 to 2 RIR. This toasted my quads.
  
• Leg press: 2 sets to failure and with great intensity.
  
• Superset leg extensions to failure with leg press to 1 RIR.
  
• Seated leg curls: 2 sets to failure with a few partials.
  
• Lying leg curls: 1 set using rest/pause to get a few more reps.
  
• A giant set of abs, calves and heavy adductors: 3 sets.
  

Great workout and it made driving my manual transmission mini difficult.

My macros for yesterday: NO IDEA. I know it was higher than normal. We celebrated the 4th with family. I did farily good but did have a keto brownie, a handfull of fruit and a deviled egg. Fun times.

My weight this morning was 182.9 and total fat was 12.8 pounds. This was some water issues .. I think I was super light on sodium yesterday and maybe a little light on water.

Steps yesterday: 13,587.

~ Rick