Lower Body / Leg Day 12/24/2024
Back to legs today and it starts with deadlifts. I felt more like normal today so lets just get into the numbers:
Trap Bar Deadlift: 140 x10, 230 x4, 320x1, 360 x4, 360 x4 (Still want 5, but much better than last week) Leg Ext: 30 x15, 70 x6, 120 x4, 190x4, 190 x4
LP Calfs 113 x15 198 x6, 266 x4, 378 x6, 378 x6
Smith Machine Squats 145 x3, 140 x4 (wanted more but great depth)
Standing Single-Leg Curl: 57.5 x5, 57.5 x5
LP Calves: 378 x6, 378 x6
Reverse Hyper 270 x11, 270 x12, 270 x13
Hanging leg lifts +25# x15, +25# x16, +25# x15
Some hops (3 set long jumps and one legged jumps in the mix)
Weighted sled sprints .. 135# for 8 reps
I finished up with 10 minutes on the elliptical. .
I felt great today and think I would have pushed 5 reps on the deadlifts but stopped. Still reminding myself it’s about the long game, not just killing it for the sake of a number. I wish I had done better on the squats, but the depth was great so I am happy .
My diet yesterday was to plan. Meal 1 was 0.7 oz of bison liver and 0.8 oz of oysters, a can of sardines, 10 oz of bison / ground beef mix, 4 eggs and a tablespoon of MCT oil. . Meal 2 was 10 oz of ground bison, and 4 eggs. Meal 3 was a 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 1 hours before bed.
I had just over 15,700 steps yesterday. My weight was up to 181.4 lbs. My average bodyfat is still in the 16.2 lb range.
~ Rick