Lower Body / Leg Day 1/16/2025

Today’s workout was great. My intensity was back to normal and this was a great workout. Workout 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, +50 x4, +135 x5, +135 x4
Good Mornings: 90 x6, 155 x5, 215 x5,515 x5
LP calfs :198 x6, 266 x4, 390 x5, 390 x5

Leg Ext: 197.5 x5, 197.5 x5 (all with w/ pause at top & bottom True Seated Leg Curl: 155 x6, 155 x6 w/ pause at top & bottom
LP Calves: 390 x5, 390 x5

Hanging Leg Rise +25# x 18, 18, 18
Reverse Hyper 340 x13, 13, 13
Hoping (including one leg hops ) and Knees Over Toes stuff

I can’t say enough about how good this felt. Solid lifts and strong.

My diet yesterday was to plan. I started with with 0.5 oz of bison liver and 0.7 oz of oysters, 6 oz of salmon, a tablespoon of MCT and 5 eggs. Meal 2 was 10 oz of ground bison/beef and 4 eggs. Meal 3 was a 10 of ground bison / beef mix and 4 eggs. I had yogurt and protein before the early morning cardio with a tablespoon of MCT. About 1 hour before bed I had yogurt and protein.

My step count was 13,725 steps.. My weight today was 182.2 pounds and my average bodyfat was around 16.4 pounds.

~ Rick