Lower Body / Leg Day 2/18/2025

Last week I had some issues with my deadlift and had to stop due to what felt like a serious injury. I didn't work though it that day, but have been able to lift witout pain since. Today I didn't go all out on deadlifts or Squats, but I did push it enough to know I am healing and not that far off my plan. Here is todays workout:

Trap Bar Deadlift: 140 x10, 230 x4, 320x1, 340x3, 350 x3 (+2 over last week)
Leg Ext: 30 x15, 70 x6, 120 x4, 205 x4, 205 x4 (+2)
Plate loaded LP Calfs 90 x15 270 x6, 450 x4, 720 x6, 720 x6 (+2)

Smith Machine Squats 50 x4, 140 x4, 145 x4 (+2 to last week)
Standing Single-Leg Curl: 65 x4, 65 x5 (+1)
Plated Loaded LP Calves: 720 x7, 720 x8 (+2)

Reverse Hyper 410 x13, 410 x13, 410 x13
Hanging leg lifts +25# x20, +25# x20, +25# x20
Some hops (3 sets of 30) plus one legged jumps)

Weighted sled sprints .. 135# for 8 reps
I finished up with 13 minutes on the elliptical.
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No pain or discomfort .. I'll take it. I didn't push the reps or higher weight today. That will come, but this is a long game and this felt great. The message today: lift smart and play the long game.

My diet yesterday near plan. I started the day with 1 scoop of MCT with full fat yogurt and protein. Post workout I had 0.7 oz of bison liver, .7 oz of oysters, 10 oz of ground bison / beef mix, and 4 eggs. Meal 2 was 10 oz of ground bison / beef and 4 eggs.. Meal 3 was a small Piedmontese sirloin steak, 4 eggs and a slice of sharp cheddar (white() cheese. I had some full fat yogurt and protein about 2 hours before bed amd one of those RAW RTD protein drinks. I had a little extra protein and fats today.

I took 15,155 steps yesterdsy. My weight today was 183.0 pounds and my total body at is stable.

~ Rick