Lower Body / Leg Day 9/5/2024
If you look back at last Thursday, you will see a really bad workout. After I warmed up, I just went light on various exercises. My back didn’t feel good, and I just kept it light.
Today I felt 100% ready to go. The workout was great. I did make a change to the hack squat. I slightly lowered my feet on the plate and moved them slightly closer together. That made the hack much more difficult but forced more work to the quads. I really want the hack to be quad-focused. When I move my feet up and even wider, I use more glutes and even hams. I will share my workout, but keep in mind that we were lighter on hack squats given that change. I also didn’t push the good mornings to my heaviest weights, but it was close, just extra reps.
Hack Squats: +0 x10, +140 x 5, +200 x5, +210 x5, +215 x4
Good Mornings: 90 x6, 135 x5, 185 x5, 185 x6, 185 x6
Seated Calves:140 x15,200x8, 300 x5,300 x5, 300 x5
Old Leg Ext: 165 x6, 167.5 x6, 167.5 x6
True Seated Leg Curl: 180 x3, 160 x5, 160 x6
LP Calves: 266 x12, 266 x12, 266 x12
I am finding leg curls to be really difficult. I don’t know why I am off, but it will come back. I am in this for the long term… it’s not a sprint.
I finished up with 3 sets of hanging leg lift with a 20# ball between my feet, adductors, and abductors.
This was a great workout. I felt 100% and I had good mental focus.
Yesterday I started the day with salmon, 5 eggs, and ½ of an avocado. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was a 1 lb bison sirloin steak and 4 eggs. Of those eggs, 4 were duck eggs, the rest chicken. I had a little zero-fat yogurt and protein before my AM workout, and again about 1 hour before I went to bed. I don’t track, so I can’t tell you exactly what the macros are or calories, but I sure feel good.
Quick addition .. I always start the post-workout meal with 0.5 oz of bison liver and 1 oz of oysters. I usually add some bone broth but I have taken a break from that for a few weeks. The salmon meal came right after this nutrition bomb.
Have a great day.
~ Rick