Lower Body / Leg Day 12/28/2024

Another leg day, another great workout. I love it when I crush legs. The details:

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

RDL: 135 x5, 245 x3, 320 x5, 320 x5 (Felt super strong on this today) Front Squats: 95x4, 115x3, 140 x5, 140 x5 (Same here .. and super deep) LP Calf: 198 x6, 266 x6, 378 x8, 378 x8

I am enjoying the extra volume for RDLs. It’s not super high, but 5 reps feels right for now.

Leg Ext: 190 x6, 190 x6 Lying Leg Curl: 112.5 x6, 112.5 x6 LP Calf: 378 x8, 378 x8

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

Reverse Hyper 290 x10, 10, 10

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

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

This workout felt amazing. I finished feeling fresh too.

My diet yesterday was different. I had to drive to the mini cooper dealer in Columbus so I had one meal on the road. I started with 0.3 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 3 beef sticks and 2 slices of sharp cheddar cheese. Meal 3 was a sirllon steak and 4 eggs. I had yogurt and protein before early morning workout with a tablespoon of MCT. About 2 hours before bed I had more yogurt and protein.

I walked just over 12,000 steps yesterday. My weight was up to 181.2 and body fat was 16.3 lbs.

~ Rick