Lower Body / Leg day 2/22/2025

This was another solid workout. I made good progess and feel like I was 100% today.

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, 340 x5, 340 x5 (+2)
Front Squats: 95x4, 115x4, 160 x4, 160 x4 (+2)
New LP Calf: +270 x6, +540 x4, +730 x6, +730 x6 (+2)

I added a set of heavy hold for the front squat. I need to hold it longer. Today I used 195 for 10 seconds or so. I think it needs to be longer.

Single Leg Ext: 82.5 x5, 82.5 x5 (+2)
Lying Leg Curl: 120 x5, 120 x5 (+2. Rep 5 was not clean)
LP Calf: 730 x6, 730 x6 (+2)

Knees over towes work for 3 sets of 20
Hanging Leg Raise: 25# ball x20, 20, 20
Reverse Hyper 430 x10, 10, 10
Some hopping

I finished off with 8 sets of sprints using a 135 lbs sled and 12 minutes on the elliptical.

I tried a different pre-workout today. A little less caffeine. My energy level was good and this one felt good.

My diet yesterday was to plan. I stated the day with full-fat yogurt and protein before early morning workout with a scoop of powdered MCT. Post workout I had 0.4 oz of bison liver, 0.7 oz of oysters, 1 can of sardines, 10 oz of ground bison / beef mix and 4 eggs. Meal 2 was 10 oz of ground bison / beef mix and 4 eggs. Meal 3 was a large piedmonteese NY Strip steak and 4 eggs. About 2 hours before bed I had more full fat yogurt and protein.

I walked 13,084 steps yesterday. My weight this morning was 181.7 pounds.

~ Rick