Legs: Ham Focus 7/21/2026
Leg day is officially my favorite day, especially when it’s hamstrings on the menu. I absolutely crushed it today—if by "crushed it" you mean "waddled out of the gym like a penguin." There is truly nothing quite like that post-workout hamstring pump to make you question your life choices. Here is the full breakdown of the session:
- Seated leg curls: 1 warm-up and 2 working sets.
- RDL: 2 warm-ups and 3 working sets. Today was 240, then 245, then 250. Reps were 6 to 7.
- Leg Press: 2 sets, but the weight was up again. Reps were in the 7 to 8 range.
- Leg extensions: 2 sets of 8 to 9 at 135 pounds.
- Seated calves: 2 working sets at 200 for 12 reps.
- Standing calves: 2 working sets at 300 pounds for 16 to 18 reps.
- Adductors: 2 sets with +50 pounds.
- Treadmill for 20 minutes.
Weight was 183.9 with 16.5 pounds of fat. Yesterday I got in a total of 17,409 steps.
~ Rick