Lower Body / Leg Day 3/4/2025

Today was leg day and it started with deadlifts. It felt great so I'll just get right to the results:

Trap Bar Deadlift: 140 x10, 230 x4, 320x1, 345 x5, 350 x5 (+1)
Leg Ext: 30 x15, 70 x6, 120 x4, 207.5 x4, 207.5 x4 (+2)
Plate loaded LP Calfs 90 x15 270 x6, 540 x4, 750 x6, x6 (+2)

Smith Machine Squats 50 x4, 155 x4, x4 (+2)
Standing Single-Leg Curl: 67.5 x5, x5 (+2)
Plated Loaded LP Calves: 750 x6, x6 (+2)

Reverse Hyper 430 x10, 430 x13, 430 x13
Hanging leg lifts +25# x10, +25# x13, +25# x13
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.

My goal today was to get back to sets of 5 reps on the deadlift. I did that. The squats were up over last week too. Overall this was a great workout.

My diet yesterday on 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, .6 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 bison sirloin steak, 4 eggs and a slice of sharp white cheddar cheese. I had some full fat yogurt and protein about 2 hours before bed.

I took 13,972 steps yesterdsy. My weight today was 183.3 pounds and my total bodyfat was 15.5 poumnds.

~ Rick