Lower Body / Leg Day 10/01/2024

I was a little slow to start today and there was 3 young guys using the smith machine that slowed me down. After warmups I was feeling strong so I moved up on DLs to 370 and killed it. Here is the workout:

Trap Bar Deadlift: 140 x10, 230 x4, 320x1, 370 x3, 370 x3, 370 x3 Older Leg Ext: 30 x15, 70 x6, 120 x4, 185 x5, 185 x5, 185 x5
Standing Cals (seated N/A) :96 x15 164 x6, 215 x5, 305 x6, 305 x6-, 305 x7

Smith Machine Squats (need more deep): 140 x5, 140 x5, 140 x4
Standing Single-Leg Curl: 62.5 x5, 62.5 x5, 62.5 x5
LP Calves: 305 x7, 305 x8, 305 x7

Reverse Hyper:. 450 x , 13, 13, 13

Hanging leg lifts +20# x 13, +20# x13, +20# x13

This was a great workout. Good progress today. I droppped my deadlifts to sets of 3. I will need to decide where to go for next week .. sets of 4 or up to 375. I think I’ll go to 375 for sets of 3.

Squats started a little short of depth. They improved after the first and second rep, and got really good as I progressed.

My diet yesterday close to plan. I started with 0.3 oz of bison liver and 1 oz of oysters, 10 oz of bison, and 4 eggs. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was 7 oz of filet and 4 eggs. I had yogurt and protein before my early morning workout and about 2 hours before bed. 

I had a total of near 17,000 steps yesterday. We had a great walk.

My weight was up a pound today. That is likely water as fat levels are steady.

~ Rick