Legs: Quad Focus 7/17/2026

Today's lower body session was primarily dedicated to quadriceps development. The training was highly effective, resulting in an excellent muscle pump and overall positive feedback. Below is a detailed breakdown of the workout:

• Smith machine squats: 1 warmup and 3 working sets in the 6 to 8 rep range. Weight was up.
  
• Hack squat: 3 sets with a little more weight but 7 to 8 rep range. Weight was up here too.
  
• Leg extensions: 2 sets at 135 pounds for 8 to 9 reps.
  
• Lying leg curls: 2 sets in the 8 to 9 rep range. Solid for hams.
  
• Seated calves: 2 sets of 12 reps at 300 pounds. .
  
• Standing calves: 2 sets at 280 pounds for 16 reps.
• Adductors: 2 sets with 50 pounds above the full stack for 16 reps each.
  
• Treadmill for 20 minutes.
  

My weight today was 185 with 16.5 lbs of fat. Step count yesterday was 16,316.

~ Rick