Lower Body / Leg Day 12/05/2024

The workout was good today but it was a heartbreaking morning. During my workout I learned that a dear friend passed away later last night. So sad. I did my workout but it was a sad morning. The 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, +25 x4, +70 x7, +90 x5 (new lower foot placement .. killer)
Good Mornings: 90 x6, 155 x5, 220 x5, 220 x5
LP calfs :198 x6, 266 x4, 368 x7, 368 x7,

This lower placement on the hack is a killer and sure humbled me. I felt it so much more and will still with this.

Leg Ext: 182.5 x6, 182.5 x6 all with w/ pause at top & bottom
True Seated Leg Curl: 145 x7, 145 x6 w/ pause at top & bottom
LP Calves: 368 x7, 368 x7

Hanging Leg Rise +25# x 13, 13

Reverse Hyper 200- x11, 11

Other than the sad news and phone calls, this was a great workout. I will continue to adapt to this hack squat adjustment over time but I am excited about how wit felt.

My diet yesterday was on plan. I started with with 0.3 oz of bison liver and 0.6 oz of oysters, 6 oz of salmon, a tablespoon of MCT, a 1/2 a small avocado. and 4 eggs. Meal 2 was 10 oz of ground bison and 4 eggs. Meal 3 was 10 oz of ground bison and 4 eggs. I had yogurt and protein before the early morning cardio with a tablespoon of MCT. About 1.5 hour before bed I had yogurt and protein.

My step count was just under 14,400 steps..

My weight was 178.5 lbs and average bodyfat is holding between 16 and 17 lbs. I think there was a scale error on that weight.

~ Rick