Lower Body / Leg Day 12/21/2024

This was a great workout today. My legs really got worked today. Let’s just get to the details:

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

RDL: 135 x5, 245 x3, 315 x5, 315 x5 Front Squats: 95x4, 115x3, 140 x4, 140 x4 LP Calf: 198 x6, 266 x6, 378 x4, 378 x5

I watned to be more conservative on the RDLs today and get some volume. This felt great. Sometimes I push for new RPs and it’s not always the best decision. This just felt super great. The front squats were deep and felt great too.

Leg Ext: 187.5 x6, 187.5 x6 Lying Leg Curl: 112.5 x5-, 112.5 x5- LP Calf: 378 x6, 378 x6

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

Reverse Hyper 270 x8, 8, 8

I did some Tib work too .. 3 sets of 15 and jumping wokr. One legged jumps are so tough.

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

This felt great and i am happy with the workout today.

My diet yesterday was on plan. I started with 0.4 oz of bison liver, 0.5 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 bison sirllon steak and 5 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 13,200 steps yesterday. My weight was up to 181.7 and body fat was 16.3 lbs.

~ Rick