Lower Body / Leg Day 12/07/2024

I had an Interesting workout today with some good progress and some frustration. I still managed to kill it.

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

RDL: 135 x5, 245 x3, 350 x4, 350 x4
Front Squats: 95x4, 120x3, 140 x5 I stopped at 1 wroking set then added a set of Hacks
Hack Squat 90 x6 for second set of quads LP Calf: 1198 x6, 266 x6, 368 x8, 368 x8,

Leg Ext: 185 x4, 185 x4
Lying Leg Curl: 110 x6-, 110 x6-
LP Calf: 368 x8, 368 x8

Hanging Leg Raise: 25# ball x14, 14

Reverse Hyper 200 x14, 200 x14

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

I am really frustrated with front squats. I don’t seem to fully stimulate the quad muscles before I fatigue the supporting muscles that hold the bar. Today I just stopped at one set and inserted a set of hack squats. That felt amazing for the quads. I need to evaluate this over the next week and decide how I want to deal with this. I think I will either go to back squats, switch to hacks or something else to get more quads in this slot.

My diet yesterday was on plan. I started with 0.5 oz of bison liver, 0.7 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 and 4 eggs. Meal 3 was a sirllon steak and 4 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 15,400 steps yesterday. My weight and fat are stable.

~ Rick