June 25 - Legs

Goal

Restart legs for June without getting wrecked. Stats say no completed leg sessions this month and hamstrings missing, so today’s win is simple:

Leg Press controlled + Romanian Deadlifts done.

This is a rebuild day, not a max day.

Rules for today

• Move slow. Full control. No bouncing.
• Stop 1–2 reps before ugly form.
• If knees/back feel weird, lower weight immediately.
• Hamstrings are required today: do Romanian Deadlifts, not hamstring curl machine.
• You have tight calves / plantar fasciitis risk. Calf work stays optional and light.
• If the bottom of your foot starts hurting, stop calf work immediately.
• Log actual Weight / Reps in the empty columns.
• Warm-up sets do not need to be logged as working sets.

Warm-up

• 5–8 min bike or treadmill.
• Easy calf/foot prep:
• 30–45 sec gentle calf stretch per side.
• 10 slow ankle circles each direction per side.
• Optional: roll foot lightly on a ball/water bottle for 30–60 sec. Do not smash it.
• Leg Press warm-up: light weight × 12.
• Leg Extension warm-up: light weight × 12.

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Leg Press

How: feet shoulder-width, controlled depth, no knee lockout slam at the top. Push through mid-foot/heel.

Target today: last leg day ended with 205 × 10 clean. Aim to repeat it, not ego-jump.

Progress goal: if both heavier sets hit 10 clean reps and knees feel good, next leg day can try 220.

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Leg Extension

How: smooth reps. Pause/squeeze at the top. Do not kick the weight up.

Target today: controlled 10s. Start lighter if knees feel cold.

Progress goal: last leg day hit 175 × 10. Repeat only if knees feel good; otherwise own 145–160 clean.

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Romanian Deadlift — Required Hamstrings

Why: June stats say hamstrings are missing. This gives you hamstring work without the shin pain from the curl machine.

How: soft knees, hips back, neutral back. Lower slow until hamstrings stretch, then drive hips forward. Do not chase depth if your back rounds.

Target today: 3 sets × 8–10. Controlled 3-sec lowering. Keep it moderate.

Progress goal: last leg day hit 65 × 10. Repeat that cleanly before adding weight.

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Glute Extension — Per Leg

How: controlled reps. Don’t twist your hips. Squeeze glute at the back/top.

Target today: 85–115 × 8–10. Match last time before chasing 120 again.

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Calf Raises — Optional / Light

How: slow reps. Pause gently at the bottom stretch and pause at the top squeeze. No bouncing.

Plantar fasciitis rule: optional. If calves/feet feel tight or irritated, skip. If you do them, keep them light and controlled — no maxing, no chasing burn.

Target: 2–3 sets × 10–12. Stop if foot pain starts.

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Inner Thigh — Optional Finisher

Do only if energy is good. Controlled reps. This is accessory work, not the main event.

Target: 2 sets × 10–15.

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Outer Thigh — Optional Finisher

Do only if energy is good. Controlled reps, no swinging.

Target: 2 sets × 10–15.

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Skip Today

Squats ❌

Skip unless you really want them. Since legs have been absent all June, rebuild with machines + RDL first.

Unilateral Leg Press ❌

Skip today. Regular leg press + hamstring work is enough.

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After workout note

If you feel destroyed after this, next leg day reduce optional finishers.

If you feel good after this, next leg day add either squats or unilateral leg press — not both.

If plantar fasciitis flares, next leg day reduce/skip calf raises and keep the warm-up foot prep.

May 23 - Legs