Lower Body / Leg Day 11/30/2024

It was leg day. I was talking to a friend about the mental games that come with my leg day. I get excited a day before the workout. When I wake up, I feel intimidated by the session that is about to happen. Then I get to the gym and work through the warm-ups… still have that feeling of intimidation. Once I start the 1st set, I feel the rush of adrenaline and success. I finish the second set and feel amazing. It is cool to kill a leg day. 

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

RDL: 135 x5, 245 x3, 345 x 5, 345 x4
Front Squats: 95x4, 135x3, 140 x5, 150 x4 (wrong weight on right side by 5 lbs .. )
LP Calf: 1198 x6, 266 x6, 368 x5, 368 x5,

Hack Suqat: working on foot placement .. +10 x10

Leg Ext: 182.5 x4, 182.5 x4
Lying Leg Curl: 110 x5, 110 x5
LP Calf: 368 x5, 368 x5

Hanging Leg Raise: 25# ball x13, 13

Reverse Hyper 180 x13, 180 x13

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

This was a great workout. I made great progress and it felt smooth. My range of motion was on today. The squats were at a great depth too. The hack squats were about finding the right foot placement. I found where I wan to use it, but still have some work to do.

My diet yesterday was on plan. I started with 0.6 oz of bison liver, 0.4 oz of oysters, 1 can of sardines, about 6.5 oz of left over TriTip, a tablespoon for MCT, and 4 eggs. Meal 2 was 10 oz of ground bison and 4 eggs. Meal 3 was 10 oz of ground bison and 4 eggs. I had yogurt and protein before early morning cardio with a tablespoon of MCT. About an hours before bed I had more yogurt and protein.

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

~ Rick