Lower Body / Leg Day 1/18/2025

This was a great workout. I was on target for all of my lifts today. The details: follow:

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

RDL: 135 x5, 245 x3, 330 x4, 330 x4 (smooth and great ROM) Front Squats: 95x4, 115x3, 150 x4, 150 x4 (great ROM / depth) LP Calf: 198 x6, 266 x4, 390 x6, 390 x6

Leg Ext: 197.5 x5, 190 x5, 197.5 x5. (That second set was a brain error .. so .. one more) Lying Leg Curl: 117.5 x6, 117.5 x6 LP Calf: 390 x6, 390 x6

Hanging Leg Raise: 25# ball x20, 20, 20

Reverse Hyper 360 x8, 8, 8

Then 3 sets as follows:

Knees over toes work - 3 sets of 20,

Some hopping including one legged versions.

I finished off with 8 sets of sprints using a 135 lbs sled and 13 minutes on the elliptical.

Like last week, this workout felt amazing. I was totally engaged and move the weights well.

My diet yesterday was on track. 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 / beef mix and 4 eggs. Meal 3 was ground bision / beef mix, and 4 eggs. I had yogurt and protein before early morning workout with a tablespoon of MCT. About ½ hours before bed I had more yogurt and protein.

I walked 13,780 steps yesterday. My weight was 182.7 pounds. Body fat is staying consistent but the scale is still not stable.

~ Rick