Lower Body / Leg Day 3/22/2025

This was not what I expected. On a recent hike I wore my hiking boots and I had a stone in the boot creating some pain for my foot. I found it the stone but first it bruised my foot. It has been bugging me msot of the week but was more painful today. I only did one set of RDLs and Squats due to the discomfort. Crazy.

I am ready to make a short term change anyway .. I am going to back off the double progession style of lifting and focus on the feel for a couple weeks. I am still working on the details, but I’ll start that on Monday. My split will not be an upper / lower split, but someting like this: Chest / Tris, Back / bi, leg. I need to figure out where to add shoulders. More on that next week. Back to todays 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, 350 x34, -
Front Squats: 95x4, 115x4, 165 x2, -
I used the wrong weight .. s have been 155 ..
New LP Calf: +270 x6, +6300 x4, +780 x5, -

Single Leg Ext: 50x4, 80 x5, 80 x5
Leg Curl: 110 x3, 110 x7
Skipped calfs

I also went string to elliptical to make it easy on my foot. I did 20 minutes and callled it a day.

This was a short but effective lift. Watch for some changes next week to give my body something new for a shot time.

My diet yesterday was great. I stated the day with full-fat yogurt, protein and MCT powder. I did a couple batch of yogurt for this. Post workout I had 0.6 oz of bison liver, 0.6 oz of oysters, a can of sardines, 10 oz of ground bison / beef mix, a square of dark chocolate (100%) and 4 eggs. Meal 2 was 10 oz of ground bison / beef mix, a slice of sharp white cheddar cheese and 4 eggs. Meal 3 was a piedmonteese New York strip sirloin steak, a slice of white cheddar and 4 eggs. About 2 hours before bed I had a double servign of full fat yogurt, a beef stick and protein.

I walked 14,747 steps yesterday. My weight this morning was 184.5 pounds.

~ Rick