Lower Body / Leg Day 12/14/2024

What an interesting workout. I’ll go over the numbers than share some things that I experienced today.

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

RDL: 135 x5, 245 x3, 355 x3, 335 x5 Front Squats: 95x4, 115x3, 135 x5, 135 x5 LP Calf: 198 x6, 266 x6, 373 x6, 373 x6,

I came very close to an injury on the RDL’s. On the second set, I move to re-rack the weight after the 5th rep by I was out of position on my left side. I recovered by it was not good. I feel ok, but that could have ended badly. On the front squats, this was much better. I think I was using the wrong weight the last couple of weeks. Maybe I was using 10 to 15 lbs more than thought. Today all the issues I have been having were resolved and the form was excellent and deep. It feet so much better.

Leg Ext: 185 x6, 185 x6. Lying Leg Curl: 112.5 x4-, 112.5 x6- LP Calf: 373 x6, 373 x6

Hanging Leg Raise: 25# ball x15, 15, 15

Reverse Hyper 230 x10, 230 x10, 10

I did some Tib work too .. 3 sets of 15

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

Front squats were so much better today. I just can’t let them go, but we will watch it and see how it goes with the correction on weight.

My diet yesterday was on plan. I started with 0.5 oz of bison liver, 0.7 oz of oysters, 1 can of sardines, 10 oz of ground bison / beef mix, a tablespoon for MCT, and 4 eggs. Meal 2 was 10 oz of ground bison / ground been mix and 4 eggs. Meal 3 was a sirllon steak and 4 eggs. I had yogurt and protein before early morning cardio with a tablespoon of MCT. About 2 hours before bed I had more yogurt and protein.

I walked just over 14,000 steps yesterday. My weight was up to 181.3, likely water. Fat was still showing 16.3 lbs.

~ Rick