Lower Body / Leg Day 2/13/2025

My back continues to heal and I really had a great workout. In fact, I was +2 on every set so no limitations. More on that after I share the workout:

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, +150 x4, +150 x4 (+2)
Good Mornings: 90 x6, 155 x5, 225 x5, 225 x5 (+2)
Plate loaded LP calfs:+270 x6, +450 x4, 700 x5, +700 x6 (+2)

Single Leg Ext: 80 x4, 80 x5 (+2)
True Seated Leg Curl: 165 x6-, 165 x5- (+2)
Plate loaded LP Calves: +700 x8, +700 x9 (+2)

Hanging Leg Rise +25# x20, 20, 20
Reverse Hyper +410 x13, 13, 13
Hoping (including one leg hops ) and Knees Over Toes stuff

I was a little short on the ROM for the good mornings, but everyting felt great. I didn't feel any issues wiht my back. The real test will be this weekend when I back squat and do RDL's. I am donating blood on Friday so we will see how I feel on Saturday.

My diet yesterday was solid. I started with with 0.4 oz of bison liver and 0.4 oz of oysters, 6 oz of salmon 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 2 slices of bacon and 4 eggs. I had full fat yogurt and protein before the early morning workout with a tablespoon of MCT. About 2 hour before bed I had full fat yogurt and protein.

I am have been trying some prework supplements. I will talk about that more later. It is nothing crazy, but I like to experiement now and then. More on this soon. I did have one bottle of RAW nutritution protein drink today. It was OK, but not someething I will do long term.

My step count was 14,386 steps. My weight today was 184.5 pounds and my average bodyfat is around 16.5 pounds.

~ Rick