Lower Body / Leg Day 1/30/2025

Not to gets to repetive, but I chushed legs today. I made a couple of small changes too so I’ll get to to the numbers.

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 x5, +140 x5 (+2)
Good Mornings: 90 x6, 155 x5, 220 x5, 220 x5 (also +2)
Plate loaded LP calfs :+90 x6, +180 x4, 360 x10, +590 x8

Single Leg Ext: 60 x7, 60 x6 (all with w/ pause at top & bottom True Seated Leg Curl: 160 x5, 160 x6 (+2)
Plate loaded LP Calves: +500 x10, +590 x12

Hanging Leg Rise +25# x20, 20, 20
Reverse Hyper 380 x13, 13, 13
Hoping (including one leg hops ) and Knees Over Toes stuff

I added a photo of the leg press I used for calves today.. This workout was awesome. Good progress and hit my targets. I am learning new weights on the changaes, but it all felt great. .

My diet yesterday was to plan. I started with with 0.7 oz of bison liver and 0.5 oz of oysters, 6 oz of salmon, a tablespoon of MCT and 4 eggs. Meal 2 was 10 oz of ground bison/beef and 4 eggs. Meal 3 was was 10 oz of ground bison/beef 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 17,389 steps.. My weight today was 182.8 pounds and my average bodyfat was 16.5 pounds.

~ Rick