Legs: Quad Focus 7/31/2026

It was leg day with a quad focus. Great workout and super pump. Here is a breakdown of the workout:

• Smith machine squats: 1 warmup and 3 working sets in the 6 to 8 rep range. Weight was up. I did reach failure on the 3rd set.
  
• Hack squat: 3 sets with a small increase. Reps were 6 to 7 range. I was at failure on the last set.
  
• Leg extensions: 2 sets of 8 reps. The last set was to failure.
  
• Lying leg curls: 2 sets in the 5 (too low) to 7 rep range. I failed on the 2nd set.
  
• Seated calves: 2 sets of 14 reps at 210 pounds. .
  
• Standing calves: 2 sets at 325 pounds for 14 then 16 reps.
• Adductors: 2 sets with 60 pounds above the full stack for 15 reps each.
  
• Treadmill for 20 minutes.
  

My weight today was 186.1 with 14.9 lbs of fat. Step count yesterday was 13,791.

~ Rick