Legs at the new gym for the first go.
I can absolutely tell I haven't used a squat pattern in a long time lol. Didn't take much and the quads were obliterated.
I did have some knee pain during and after the session but, it wasn't completely debilitating so, if I'm mostly fine tomorrow that's a win.
Adductor machine - well, I like the giant thigh pads on this piece and it's crazy smooth but, used the full stack for 15+ reps on all 4 working sets with paused reps. Also, on the inside of the foot stirrups there's rubber bumper pads that hit right before I get a full contraction so I don't get the bigger squeeze I like. Not bad, but could be better.
Extension - meh, not bad, not great, only worked up to 120 for 4 sets of 15 with a hard squeeze 2 count. The extension at the other gym (techno gym brand) is the best extension I've ever felt so, I'm just a bit spoiled I think. I'll tinker with this some more next time. Very smooth, just not quite enough rom.
Arsenal Pendulum - foot plate on the second to bottom notch, heels about 3 inches from the button and just outside of shoulder width, only went to 3 plates for a set of 8 and the knees were not happy. I adjusted my feet closer together and about an inch higher for 2 sets with 2 plates for 12 and this felt much better. I think this might be ok to progress because it was definitely hitting the quads and I can still tweak the foot plate and where I'm setting up a bunch.
Arsenal V squat - I know a lot of people love these machines but, I've never been a huge fan. I guess people love them because you can put 30 plates on the thing and do it backwards. I choose to put 2 plates a side on it, use it backwards but I was only targeting the quads, didn't let the hips move any extra bit. Feet were wider like where I started the pendulum and, on this, it felt pretty good. 3 sets of 15. I'll plan on using this turned the correct way for my other leg day since I've got very limited options.
Arsenal leg press - smoothest press I've ever used but good Lord this bitch is huge. Don't get that kinda scrunched up feeling like most leg presses so it messed with my head a little. This one has the little raised piece at the very bottom center of the foot plate so, I used that to elevate the heels with my feet almost touching. Only 2 plates a side for 3 sets of 20.
Note - I don't think I've ever seen anyone mention this second queb I'm going to explain, when you're doing a leg press, and the goal is trying to target the quad sweep, simply putting your feet low and close isn't enough.
2 things you can think about, first method, with a foot placement inside shoulder (they don't have to be SUPER close but closer then usual) on the eccentric, make a conscious effort to have the knees travel away from each other to the side and then press the knees back together for the concentric. Don't press the feet up, push the knees together. (Do this carefully so you don't bust a knee cap)
The second, which is what I did today, with the feet almost touching, maybe 2 inches apart and low, press the knees together all the way down AND all the way up. This is the ticket.
The first que will allow a much deeper stretch and bring some adductors into the mix and maybe a bit of glute so it's a better "prime mover" but the second is a quad crusher.
That was it for today. Didn't touch hamstrings since I'll get to those next time. I'm hoping I'm ok tomorrow so I can try to progress these weights next time since I only went in about half cocked today.
