Leg Day: Quad focus 7/10/2026

Today's leg day with the focus being on quads. It felt super good and I had a great pump. Here is the workout:

• Smith machine squats: 1 warmup and 3 working sets in the 6 to 8 rep range. I lowered the weight for each set.
  
• Hack squat: 3 sets with a little more weight but 7 reps.
  
• Leg extensions: 2 sets at 130 pounds for 8 to 9 reps.
  
• Lying leg curls: 2 sets in the 8 rep range .. good reps.
  
• Seated calves: 2 sets of 12 reps.
  
• Standing calves: 2 sets at 280 pounds for 15 reps.
• Adductors: 2 sets with 50 pounds above the full stack for 13 then 14 reps.
  
• Treadmill for 20 minutes.
  

My weight today was 183.3 pounds with 16.5 lbs of fat.

Step count yesterday was 11,722.

~ Rick