Lower Body / Leg Day 1/14/2025

Last week I did this workout with no off day from the previous week. This week I had two days of recovery / rest. The difference in my performance was real. I do better with less time off. It showed up on the compound exercises (deadlifts and squats). I still made some progress but not what I expected . The details: :

Trap Bar Deadlift: 140 x10, 230 x4, 320x1, 370x3, 370 x4 (Goal was 4 each) Leg Ext: 30 x15, 70 x6, 120 x4, 195 x6, 195 x6
LP Calfs 113 x15 198 x6, 266 x4, 390 x4, 390 x4

Smith Machine Squats 150 x3, 145 x3 (Off by one rep each again but some progress!)
Standing Single-Leg Curl: 60.0 x6, 60.0 x6
LP Calves: 390 x4, 390 x4

Reverse Hyper 340 x10, 340 x10, 340 x10

Hanging leg lifts +25# x10, +25# x10, +25# x10

Some hops (3 sets of 30) plus one legged jumps)

Weighted sled sprints .. 135# for 8 reps

I finished up with 13 minutes on the elliptical. .

This was a decent workout.I expected more buit I’ll take this as a learning experience.

My diet yesterday was on plan. Meal 1 was a tablespoon of MCT, 0.6 oz of bison liver and 0.5 oz of oysters, 10 ox of ground bison / beef mixed and 4 eggs. Meal 2 was 10 oz of ground bison / ground beef mix, and 4 eggs. Meal 3 was 8 oz 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 2 hours before bed. 

I took 13,230 steps yesterdsy/ My weight was 183.1 pounds. Average bodyfat is holding at just over 16 lbs.

~ Rick