Lower Body / Leg Day 10/12/2024

I felt better today. My energy levels were still not perfect, but my strength was normal. I make a small adjustment for the day, but still got some PR level lifts. Here is the workout:

I started with a set of light leg extensions, leg curls, leg press calf and bar only RDLs. I felt great today. :

RDL: 135 x5, 245 x3, 350 x 4, 350 x 4, —
Front Squats: 95x4, 115x4, 160 x3, 155 x4, -
LP Calf:164 x6, 322 x6, 322 x6, -

Old Leg Ext: 190 x 5, 190 x 5, -
Lying Leg Curl: 115 x5, 115 x5, -
LP Calf: 322 x6, 322 x6, -

Hanging Leg Raise: 20# ball x13, 13, 13

Reverse Hyper 450 x14, 450 x14, 450 x14

I finished off with 8 sets of sprints using a 135 lbs sled and 10 minutes on the elliptical.

I reached my PR on RDL’s today. I have done 350 once before so this was great. Front squats were the same as last week but one less set. I was a little short on energy so I only did 2 working sets everyone but strength was super.

My diet yesterday was on plan. I started with 0.3 oz of bison liver, 0.7 oz of oysters, 10 oz of ground bison, and 4 eggs. Meal 2 was 10 oz of ground bison and 4 eggs. Meal 3 was a 8 oz Piedmontese sirloin steak and 4 eggs. I had yogurt and protein before early morning cardio and about 2 hours before bed.

I walked 16,000 steps yesterday. My weight was just over 179 lbs and body fat is stable at between 16 and 17 lbs.

~ Rick