Lower Body / Leg Day 3/8/2025

This was my Saturday wokrout but I didn't do it last week due to the Arnold. I didn't make much progress this week, but I killed RDLs and overall it was good.

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, 345 x4, 345 x4 (+2)
Front Squats: 95x4, 115x4, 160 x1, 150 x4 (+0)
I added a heavy hold for 15 sec at 195 lbs.
New LP Calf: +270 x6, +540 x4, +760 x4, +760 x4 (+2)

Single Leg Ext: 50x4, 70 x6, 75 x5 (+0)
Lying Leg Curl: 120 x4, 120 x3 (+0)
LP Calf: 760 x4, 760 x4 (+2)

Knees over towes work for 3 sets of 20
Hanging Leg Raise: 25# ball x20, 20, 20
Reverse Hyper 450 x8, 8, 8
Some hopping

Sled sprints using a 160 lbs x8

12 minutes on the elliptical

The leg extension were much better today .. clean form and felt much better. I was getting sloppy at the heavier weight.

My diet yesterday was on plan. I stated the day with full-fat yogurt and protein before early morning workout. Post workout I had 0.5 oz of bison liver, 0.5 oz of oysters, a 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 bison sirloin steak and 4 eggs. About 2 hours before bed I had more full fat yogurt and protein.

I walked 12,242 steps yesterday. My weight this morning was 182.9 pounds.

~ Rick