Lower Body / Leg Day 12/19/2024

I had another excellent leg day and I continue to get more comfortable with this new hack squat machine. Workout 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 x5, +50 x4, +115 x5, +115 x6 (Still with lower foot placement .. killer)
Good Mornings: 90 x6, 155 x5, 207.5 x4, 207.5 x4 (much better range of motion but can do better)
LP calfs :198 x6, 266 x4, 373 x8, 373 x8

Leg Ext: 187.5 x5, 187.5 x5 all with w/ pause at top & bottom
True Seated Leg Curl: 150 x5, 150 x5 w/ pause at top & bottom
LP Calves: 373 x8, 373 x8

Hanging Leg Rise +25# x 14, 14, 14

Reverse Hyper 230- x15, 15, 15

Jumps (added some one leg jumping)

This continues to get better. I don’t have much to add. I need a better pause at the top of the seated ham curls.

My diet yesterday was on plan. I started with with 0.4 oz of bison liver and 0.9 oz of oysters, 6 oz of salmon, a tablespoon of MCT and 5 eggs. Meal 2 was 10 oz of ground bison/beef and 4 eggs. Meal 3 was 10 oz of ground bison/beef and 4 eggs. I had yogurt and protein before the early morning cardio with a tablespoon of MCT. About 2 hour before bed I had yogurt and protein.

My step count was just over 14,200 steps..

My weight was 181.0 lbs and average bodyfat is holding between 16 and 17 lbs.

~ Rick