Legs: Quad Focus 9/4/2026

Today was an incredibly intense, quad-focused leg day. Here is the full breakdown of the workout:

  • Smith machine squats: 1 warmup and 2 working sets. The weight was up for the 1st set and reps the same.
  • Front Squats: 1 set. I took the weight up a little too much but it was still solid. Only got 5 reps.
  • Hack squat: 3 sets the same weight. Reps were up. I was at failure on the last set.
  • Leg extensions: 2 sets of 7 reps. Weight was up. The last set was to failure.
  • Lying leg curls: 2 sets in the 7 rep range.
  • Seated calves: 2 sets of 13 reps at 230 pounds.
  • Standing calves: 2 sets at 370 pounds. Solid.
  • Adductors: 2 sets with 70 pounds above the full stack for 14 then 15 reps. I failed on the last set.
  • Treadmill for 22 minutes.

My weight today was 186.5 with 16.8 pounds of fat. Step count yesterday was 16,206.

~ Rick

WorkoutRick CartwrightWorkout