Lower Body / Leg Day 12/17/2024

It was Trap Bar Deadlift day and it was better than last week but I wanted more. I’ll take the progress after last week, but I know I can do better. The workout today: .

Trap Bar Deadlift: 140 x10, 230 x4, 320x1, 360 x3, 360 x3 (I wanted 5) Leg Ext: 30 x15, 70 x6, 120 x4, 187.5x4, 187.5 x4
LP Calfs 113 x15 198 x6, 266 x4, 373 x7, 373 x7-

Smith Machine Squats 140 x4, 140 x4 (wanted more but great depth)
Standing Single-Leg Curl: 55 x6, 55 x6
LP Calves: 373 x7, 373 x7

Reverse Hyper 230 x13, 230 x13, 230 x13

Hanging leg lifts +25# x14, +25# x14, +25# x14

Some jumping! (3 set of 30 with long jumps in the mix)

Weighted sled sprints .. 135# for 8 reps

I finished up with 10 minutes on the elliptical. .

This was much better than last week, but not where I wanted to be. I’ll try again next week and know it’s coming. Playing the long game here!

My diet yesterday was to plan. Meal 1 was 0.6 oz of bison liver and 0.8 oz of oysters, a can of sardines, 10 oz of bison, 4 eggs and a tablespoon of MCT oil. . Meal 2 was 10 oz of ground bison, and 4 eggs. Meal 3 was a small bison sirloin steak and 4 eggs. I had yogurt and protein before my workout with a tablespoon of MCT. . I then had more yogurt with protein about 2 hours before bed. 

I had just over 18,800 steps yesterday. My weight was up to 181 lbs. My average bodyfat is still in the 16.2 lb range.

~ Rick