Lower Body / Leg Day 12/23/2024

The workout was not bad but I was not so sure at one point during squats. For my birthday I decided to pickup a ghost energy drink. I have used other brands in the past but don’t do it frequently. This was a grape drink so I was excited to try it. When I got to my working set, I had so much gas in my stomach .. I felt like I could explode. It passed after squats. Not something I will repeat. Here is the workout:

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

RDL: 135 x5, 245 x3, 340 x 5, 340 x4
Front Squats: 95x4, 135x3, 140 x4, 145 x4 (WIll do better without that drink)
LP Calf: 1198 x6, 266 x6, 361 x7, 361 x6,

Leg Ext: 180 x4, 180 x4
Lying Leg Curl: 110 x4, 110 x4
LP Calf: 361 x6, 361 x6

Hanging Leg Raise: 25# ball x11, 11

Reverse Hyper 180 x12, 180 x12

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

I am still using more reps with a little less weight for RDLs. I am also focusing on depth for the front squats. I am trying to be super intentional and focused.

My diet yesterday was on plan. I started with 0.5 oz of bison liver, 0.8 oz of oysters, 1 can of sardines, 10 oz of ground bison, a tablespoon for MCT, and 4 eggs. Meal 2 was 10 oz of ground bison and 4 eggs. Meal 3 was a large NY Strip steak and 4 eggs. I had yogurt and protein before early morning cardio and about 1 hours before bed. Teresa had some keto brownies in the house and I did have one small piece.

I walked just over 14,300 steps yesterday. My weight was up and I am holding a little water.

~ Rick