Legs: Quad Focus 9/18/2026

After last week's abbreviated workout, it felt amazing to get back to my normal quad-focused routine. I absolutely crushed my legs today. Here is the full breakdown:

• Smith machine squats: 1 warmup and 2 working sets. The weight was the same as last week and a rep short.
  
• Front Squats: 1 set. I took the weight down from last week but more reps.
  
• Hack squat: 3 sets with a slight increase in weight. I was at failure on the last set.
  
• Leg extensions: 2 sets of 7 reps with a little increase in weight. The last set was to failure.
  
• Lying leg curls: 2 sets in the 7 rep range.
  
• Seated calves: 2 sets of 15 reps at 230 pounds.
  
• Standing calves: 2 sets at 385 pounds. Solid.
  
• Adductors: 2 sets with 75 pounds above the full stack for 14 then 15 reps. I failed on the last set.
  
• Treadmill for 30 minutes.
  

My weight today was 186.1 with 16.7 pounds of fat. Step count yesterday was 13,000.

~ Rick