Lower Body / Leg Day 11/21/2024

Today I had to make an adjustment for a new hack squat machine. I’ll talk about that shortly but it was a super good workout. The details follow:

My warmup’s started with a set of leg extensions, leg curls and calfs to warm up .. light and easy.

New Hack Squats: +0 warmup's x4, +50x 4, +110 x6, +140 x5
Good Mornings: 90 x6, 155 x5, 215 x6, 215 x6
Seated calfs :140 x5, 200 x4, 250 x5, 315 x6, 315 x6

The empty hack squat is much heavier than the old one. It must be well over 100 lbs more empty weight. The motion felt a little different too but I can’t explain that. I will work the weight up as I adapt to it over the next few weeks. I still felt good and my depth was super.

Leg Ext: 177.5 x6, 177.5 x6 all with w/ pause at top & bottom
True Seated Leg Curl: 145 x4, 145 x4 w/ pause at top & bottom
LP Calves: 361 x5, 361 x5

Hanging Leg Rise +25# x 10, 10

Reverse Hyper 180- x10, 11

This was a good workout. I need to adapt to this new machine but everything felt good and the legs feel well worked.

My diet yesterday was on plan. I started with with 0.6 oz of bison liver and 0.5 oz of oysters, 6 oz of salmon, a tablespoon of MCT, a small avocado. and 4 eggs. Meal 2 was 10 oz of ground bison, a tablespoon of MCT and 4 eggs. Meal 3 was 10 oz of ground bison and 4 eggs. I had yogurt and protein before early morning cardio and about 1/2 hour before bed.

My step count was just over 13,500 steps. .

My weight was 180.5 lbs/

~ Rick