Day B — Lower Quad¶

Date: 2026-05-05 (Tuesday)
Block: #14 — Block 1 Strength, week 1 of 8
Time: 11:00 AM
Target duration: ≤ 60 min including warm-up + stretch

Pre-workout¶

• AM weight: (custom field)
• AM %Fat: (custom field — Withings reading, trend matters more than absolute number)
• Sleep: (custom field)
• Energy: (custom field)
• Pre-workout snack at 10:00 ✅ / ❌
• Notes:

Warm-up (~7 min)¶

• 3-4 min general (light cardio + hip/ankle mobility, glute activation)
• Hack squat ramp: empty sled × 8 → 50% × 5 → 75% × 3

HEAVY — Hack Squat · 4 × 4-6 reps · 3-5 min rest · 1-2 RIR¶

Calibration session: find your real 5-rep load on hack squat. No PR chasing.

SECONDARY — DB Romanian Deadlift · 3 × 6-8 reps · 2-3 min rest · 1-2 RIR¶

Hip hinge focus, not a squat. Hamstrings should drive the eccentric. You've been running this since the cut — should feel grooved.

SS1 — Leg Press + Leg Curl · 3 × 8-10 / 10-12 · ~1 min rest¶

Leg Press¶

Leg Curl¶

SS2 — Leg Extension + Standing Calf Raise (Smith) · 3 × 10-12 / 12-15 · ~1 min rest¶

Leg Extension¶

Standing Calf Raise (Smith)¶

Cool-down (~5 min)¶

• Static stretch: quads, hamstrings, glutes, calves, hip flexors (30-45s each)

Post-workout debrief¶

• Total session time:
• Session RPE 1-10: (custom field)
• What went well:
• What was hard / what to adjust next session:
• Any pain or tweaks (knees, lower back, hips):
• Calibration takeaway (what's the real 5-rep hack squat load now):

Lunch reminder (post-workout, ~12:00)¶

~700 Cal · 35P / 10F / 90C · protein + carb-heavy (rice/pasta/potato + lean protein)