Lower Body / Leg Day 11/12/2024

Deload is done and today I move some weight. Before I get into the details, I need to comment on a big change I am making. My intensity has increased over time, and weights have been increasing. If you look at my routine I have lowered the volume a few times, and I am doing it again. I will take about a few sets from each workout but keep the exercises the same. Today I just went to two sets per exercise. That lowers my volume per week but I will continue to Incase the intensity and weight. This was today’s workout:

Trap Bar Deadlift: 140 x10, 230 x4, 320x1, 350 x4, 350 x5 .. less sets, but more volume! Leg Ext: 30 x15, 70 x6, 120 x4, 175 x5, 175 x5
Seated Cals :95 x15 180 x6, 250 x4, 312.5 x5, 312.5 x5,

Smith Machine Squats 140 x5, 140 x5
Standing Single-Leg Curl: 62.5 x5, 62.5 x5
LP Calves: 351x8, 351 x8

Reverse Hyper:. 180 x , 10, 10 Much lower weight but added a pause at the top.

Hanging leg lifts +25# x 9, +25# x9

This felt an amazing. I felt fresh and super good after I finished. We will see how this new strategy works for the upper body tomorrow.

My diet yesterday on plan. Meal 1 was 0.4 oz of bison liver and 0.7 oz of oysters, a can of sardines, 10 oz of bison, and 4 eggs. Meal 2 was 10 oz of ground bison and 4 eggs. Meal 2 was 10 oz NY Strip and 4 eggs. I had yogurt and protein before my workout and about 1 hours before bed. 

I had just over 18,000 steps yesterday. My weight was up a pound, likely water.

~ Rick.