Legs: Quad Focus 10/30/2026

Friday workouts have been great. There were not many people in the gym when I arrived, which meant no waiting for machines and zero audience for my pre-workout warm-up dances. It was an absolutely perfect workout. I got a phenomenal leg pump today—particularly in the quads, which are feeling super good (and already letting me know that stairs are going to be my mortal enemy tomorrow). Here are the details:

• Smith machine squats: 2 working sets. I was near failure on the second set. Weight was up.
  
• Front Squats: 2 sets. The weight the same but reps were up.
  
• Hack squat: 2 sets. Went to failure on the 2nd set.
  
• Leg extensions: 2 sets. I started with more weight bu then took the weight down and did a set with a big squeeze at the top.
  
• Lying leg curls: 2 sets with failure on set 2.
  
• Seated calves: 2 sets with failure on set 2.
  
• Standing calves: 2 sets at 390 pounds. Reps were up.
  
• Adductors: 2 sets with failure on the second set.
  
• Treadmill for 22 minutes.
  

My weight today was 188.5 pounds. Step count yesterday was 15,853.

~ Rick