Quads & Calves 6/19/2026

Today's quad workout was absolutely incredible. It was super intense with a ton of volume, and I feel amazing. Here is the breakdown:

• Smith machine squats: 6 sets. All sets were at 9 - 11 reps range. Actually only 1 set was 9 reps. Weight was up!
  
• Hack squat: 6 sets in the 8 to 10 rep range. Slight increase in weight overall.
  
• Unliteral Horz leg press: 4 sets of 10 - 11 rep range. Weight was up on this.
  
• Leg Extensions: 6 sets of] 10 - 11 rep range. Weight was up.
  
• Seated calves: 6 sets in the 17 tp 18 reps.
• Standing calves: 6 sets of 14 to 17 rep range.
  
• Adductors: 6 sets with an extra 25 lbs ... in the 14 to 16 rep range.
  

My weight today was 185.4 pounds with 13 lbs of fat. That weight was not down and I decided to do small refeed today.

Step count yesterday was 15,681.

~ Rick