Legs: Quad Focus 8/28/2026

Today's leg workout was really effective. I kept the front squats but added a little weight. Here is the full breakdown of the lift:

  • Smith machine squats: 1 warmup and 2 working sets. The reps were up one each.
  • Front Squats: 1 set .. not heavy but deep and controlled. This felt great .. 8 reps with 5 more pounds.
  • Hack squat: 3 sets with a small increase in weight. Reps were down 1 but with more weight. I was at failure on the last set.
  • Leg extensions: 2 sets of 7 - 8 reps. Weight was up. The last set was to failure.
  • Lying leg curls: 2 sets in the 7 with with more weight.
  • Seated calves: 2 sets of 10 to 12 reps at 230 pounds.
  • Standing calves: 2 sets at 360 pounds for 14 to 15 rep range. Weight was up here again.
  • Adductors: 2 sets with 70 pounds above the full stack for 14 then 13 reps. I failed on the last sert.
  • Treadmill for 22 minutes.

My weight today was 186.2 with 16.8 pounds of fat. Step count yesterday was 16.447.

~ Rick

WorkoutRick CartwrightWorkout