Lower Body / Leg Day 12/31/2024

I had a great final leg day of 2024. I made some progress and it was just great to end the year on a positive note. The details: :

Trap Bar Deadlift: 140 x10, 230 x4, 320x1, 3605x4, 365 x4 (Still want 5, for good progress)) Leg Ext: 30 x15, 70 x6, 120 x4, 192.5 x4, 192.5 x4
LP Calfs 113 x15 198 x6, 266 x4, 385 x4, 385 x4

Smith Machine Squats 145 x4, 140 x4 (+1 today .. and great depth)
Standing Single-Leg Curl: 57.5 x6, 57.5 x6
LP Calves: 385 x4, 385 x4

Reverse Hyper x11, 320 x8, 320 x8

Hanging leg lifts +25# x16, +25# x16, +25# x16

Some hops (3 set long jumps and one legged jumps in the mix)

Weighted sled sprints .. 135# for 8 reps

I finished up with 11 minutes on the elliptical. .

I was very pleased with the workout today. My energy level was great and everything moved well. The squat depth continues to be super too. .

My diet yesterday was to plan. Meal 1 was 0.5 oz of bison liver and 0.6 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 / ground beef mix, 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 16,700 steps yesterdsy/ My weight was 181.4 lbs. with an bodyfat of 16.3 lbs.

~ Rick