Lower Body / Leg Day 12/19/2024

I was able to get back to my normal volume for this leg workout. Last week I only did 2 working sets for every exercise. Today I did 3 each. It sure felt good. Here is the workout:

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

RDL: 135 x5, 245 x3, 350 x 5, 350 x 5, 350 x4
Front Squats: 95x4, 115x4, 160 x4, 155 x4, 150 x4
LP Calf:164 x6, 327 x8, 327 x7, 327 x7

Leg Ext: 145 x8, 155 x 7, 160 x6
Lying Leg Curl: 80 x8, 90 x8, 100 x5
LP Calf: 327 x7, 327 x8, 327 x7 -

Hanging Leg Raise: 25# ball x5, 5, 5

Reverse Hyper 460 x10, 460 x10, 460 x10

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

I hit a couple PR today. For RDL’s I got 350 but with an extra reps on set 1 and 2. I also completed an extra rep on the 1st set of front squats for a PR. I used the lower weight with the 2 count at the top of the leg extensions. I am going to stick with this since it gives me room to improve. I had about maxed out the weight stack. Since that felt so good, I used the same strategy on leg curls.

My diet yesterday was on plan. I started with 0.3 oz of bison liver, 0.6 oz of oysters, 1 can of sardines (this is normal when I don’t have salmon, I just forgot to add it to my daily blog), 10 oz of ground bison, and 4 eggs. Meal 2 was 10 oz of ground bison and 4 eggs. Meal 3 was a 10 oz sirloin steak and 4 eggs. I had yogurt and protein before early morning cardio and about 2 hours before bed.

I walked just over 15,000 steps yesterday. My weight was up at 181 lbs lbs and body fat is stable at between 16 and 17 lbs.

~ Rick