Lower Body / Leg Day 1/23/2025

I just love this workout. It felt great and I made some progress. The 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, +140 x4, +140 x4
Good Mornings: 90 x6, 155 x5, 220 x4, 220 x4
LP calfs :198 x6, 266 x4, 390 x8, 390 x8

Leg Ext: 200 x4, 200 x4 (all with w/ pause at top & bottom True Seated Leg Curl: 160 x4, 160 x4 w/ pause at top & bottom
LP Calves: 390 x8, 390 x8

Hanging Leg Rise +25# x20, 20, 20
Reverse Hyper 360 x12, 12, 12
Hoping (including one leg hops ) and Knees Over Toes stuff

This was awesome. I felt strong, the weights moved great and I felt energized. .

My diet yesterday was to plan. I started with with 0.6 oz of bison liver and 0.7 oz of oysters, 6 oz of salmon, a tablespoon of MCT and 6 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 13,766 steps.. My weight today was 183.1 pounds and my average bodyfat was 16.5 pounds.

On this day in 2017 my father passed away. I was with him in those last minutes. I sure miss him and have been thinking about him a lot. He is my hero.

~ Rick