Lower Body / Leg Day 2/1/2025

Happy leg day friends. Yes, I crushed legs today so let’s get right to the workout:

I started with a set of light leg extensions, leg curls, leg press calf and bar only RDLs. Then I continued with warmups and hitting the heavy weights:

RDL: 135 x5, 245 x3, 335 x4, 335 x4 (This was +2 at +5 lbs) Front Squats: 95x4, 115x3, 155 x4, 155 x4- (great ROM / depth also +2) New LP Calf: +270 x6, +450 x4, +590 x10, +630 x8 (getting crazy .. +2)

Single Leg Ext: 62.5 x7, 62.5 x7 (Loving this change .. still need more weight) Lying Leg Curl: 117.5 x5, 117.5 x5 (+1 for second set ) LP Calf: 395 x7, 395 x7 (this was the LP I was using previously)

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

Reverse Hyper 380 x15, 15, 15

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.

I am making good progress on legs. Today was great. I am sure feeling it post workout!

My diet yesterday was a little off. I started with 0.6 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 come mild cheese and 2 beef sticks (chomp) I had yogurt and protein before early morning workout with a tablespoon of MCT. About .5 hours before bed I had more yogurt and protein.

I walked 12,767 steps yesterday. My weight was 183.3 points and my total fat was 16.5 pounds.

~ Rick