Lower Body / Leg Day 1/25/2025

It is leg day and I crushed this workout. It was great! 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 x5, 330 x5 (smooth and great ROM for +2) Front Squats: 95x4, 115x3, 150 x4, 150 x4 (great ROM / depth also +2) LP Calf: 198 x6, 266 x4, 395 x4, 395 x4

Leg Ext: 200 x5, 200 x5, 50 single leg x3 (last set was a prep for a change next week) Lying Leg Curl: 120 x2, 117.5 x4 (That was off) LP Calf: 395 x4, 395 x4

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

Reverse Hyper 360 x13, 13, 13

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. The leg curls were off and I think I must have used the wrong weight last week. I am not sure. Other than that, I was +2 on every working set.

My diet yesterday was on track. I started with 0.8 oz of bison liver, 0.8 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 a 9 oz piedmontese sirloin steak and 4 eggs. I had yogurt and protein before early morning workout with a tablespoon of MCT. About 2 hours before bed I had more yogurt and protein.

I walked 15,042 steps yesterday. My weight was 181.5 pounds. Body fat is stable at 16.4 or so.

~ Rick