Lower Body / Leg Day 12/28/2024

Happy Thanksgiving. I trained lower body today and it was great. 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, +150 x4, +145 x5
Good Mornings: 90 x6, 155 x5, 220 x4, 220 x4
LP calfs :198 x6, 266 x4, 361 x8, 361 x8,

I am still not feeling this new hack squat machine in my quads like I should. After the superset above, I went back and took off the added weight and did a set with my feet about 2” lower on the plate, toes slightly out. That felt amazing. I will rest to that and try again next week.

Leg Ext: 180 x5, 180 x6 all with w/ pause at top & bottom
True Seated Leg Curl: 145 x6-, 145 x5 w/ pause at top & bottom
LP Calves: 361 x8, 361 x8

Hanging Leg Rise +25# x 11, 11

Reverse Hyper 180- x13, 13

This was a great workout. I need to adapt to this new machine but everything felt good and the legs feel well worked. That added set of hacks with the feet positioned lower felt real and I will feel it a couple hours later.

My diet yesterday was different. I started with with 0.4 oz of bison liver and 0.8 oz of oysters, 6 oz of salmon, a tablespoon of MCT, a small avocado. and 4 eggs. Meal 2 was at breakfast with a son. I had 3 eggs and 3 slices of bacon. I added a little yogurt and protein when I got home. Meal 3 was 10 oz of ground bison and 4 eggs. I had yogurt and protein before the early morning cardio with a tablespoon of MCT. About 1 hour before bed I had yogurt and protein.

My step count was just over 14,600 steps. .

My weight was 180.2 lbs and bodyfat was 16.2 lbs.

~ Rick