Legs: Ham Focus 7/28/2026

Today was all about pushing through leg day. I kicked things off with a slightly longer warm-up than usual, which really helped as I still managed to increase the weight on most of my lifts. Here is the full breakdown of the session:

• Seated leg curls: 2 warm-up and 2 working sets.
  
• RDL: 3 warm-ups and 3 working sets. Today was 250 for 2 sets then 255 for 1 set. Reps were 6 each.
  
• Leg Press: 2 sets, but the weight was up again. Reps were in the 7 to 8 range.
  
• Leg extensions: 2 sets of 7 at 140 pounds.
  
• Seated calves: 2 working sets at 210 for 12 to 13 reps.
  
• Standing calves: 2 working sets at 320 pounds for 15 reps.
  
• Adductors: 2 sets with +60 pounds.
  
• Treadmill for 20 minutes.
  

Weight was 185.6 with 16.7 pounds of fat. Yesterday I got in a total of 17,576 steps.

~ Rick