Lower Body / Leg Day 2/4/2025

Well, another great leg day is in the books .. it was great. The details follow:

Trap Bar Deadlift: 140 x10, 230 x4, 320x1, 375x4, 375 x4 (+2 but could not get that 5th rep today) Leg Ext: 30 x15, 70 x6, 120 x4, 202.5 x4, 202.5 x4 (+2)
Plate loaded LP Calfs 90 x15 270 x6, 450 x4, 630 x9, 650 x6 (+2)

Smith Machine Squats 155 x4, 150 x4 (+2 but missed the 5th rep)
Standing Single-Leg Curl: 65 x4, 65 x4 (+2)
Plated Loaded LP Calves: 650 x8, 650 x8 (+2 .. trying to get a solid stretch at the bottom)

Reverse Hyper 410 x8, 410 x8, 410 x8

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. .

Wow, progress on every set today. I wanted to get the 5th rep on the DL’s and squats but it was not there. I will hold those weights and try for 5 next time.

My diet yesterday was on plan. I started the day with 1 tablespoon of MCT, 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 9 to 10 oz Piedmontese sirloin steak, 4 eggs and a slice of sharp cheddar (white() cheese. I also had full fat yogurt and protein with and a tablespoon of MCT  before my morning workout. I anlso had some full fat yogurt and protein about 2 hiour before bed. .

I took 19,182 steps yesterdsy. That was a lot of steps but it was great to get in a long hike. My weight was 183.5 pounds and my.total bodyfat was 16.5 pounds.

~ Rick