Legs: Quad Focus 9/25/2026

Today's leg day was absolutely brutal, and my quads are definitely still feeling the burn. Here is the full breakdown of the workout:

• Smith machine squats: 1 warmup and 2 working sets. The weight was the same as last week but reps were up.
  
• Front Squats: 1 set. The weight was up from last week and it was solid.
  
• Hack squat: 3 sets with the same weight as last week for the first 2 sets and up for 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. I set the pin at the wrong weight for the 1st set and got extra reps. It was up for the last and took it to failure.
  
• Seated calves: 2 sets of 16 reps at 230 pounds.
  
• Standing calves: 2 sets at 385 pounds. Reps were up.
  
• Adductors: 2 sets with 85 pounds above the full stack. The reps were up.
  
• Treadmill for 22 minutes.
  

My weight today was 185.4. Step count yesterday was 16,242.

~ Rick