Legs: Quad Focus 8/14/2026

This was a really great leg workout. While the weights weren't exceptionally heavy, I made some small increases here and there. I also managed to get some extra reps, which felt amazing. Here's the breakdown of the lift:

• Smith machine squats: 1 warmup and 3 working sets in the 7 rep range. Weight was up on the last set. I was really close to failure as the form was breaking down but I finished the rep.
  
• Hack squat: 3 sets with a small increase. Reps were 6 to 8 range. I was at failure on the last set.
  
• Leg extensions: 2 sets of 8 to 9 reps. Weight was up slightly. The last set was to failure.
  
• Lying leg curls: 2 sets in the 7 to 8 rep range. I reached failure on the 2nd set.
  
• Seated calves: 2 sets of 10 to 11 reps at 220 pounds.
  
• Standing calves: 2 sets at 340 pounds for 13 to 15 rep range.
  
• Adductors: 2 sets with 60 pounds above the full stack for 16 then 17 reps. Up a rep each.
  
• Treadmill for 21 minutes.
  

My weight today was 186 or so but the scale is still not working. Darn. Step count yesterday was 16,567.

~ Rick