Ham Focused Legs
Today was a hamstring focused leg day. I used a lot of supersets today so the volume was a little higher. Derick and I took a rare day off yesterday and were both anxious to hit it hards today. Shoutout to him for a super workout today. Let's just get right to thte workout:
- Superset: Standing leg curls + Seated Leg curls. This was a different seated curl machine and it really worked the squeeze well. I did 3 sets of both to failure. The 1st set was a little lighter and squeeze focused.
- Super set: Leg Press with feet high on the plateform for a ham focus + RDLs. This was a killer. I didn't have much left for the RDLs but I did it. I did't take it to complete failure on any set here but to very near failure.
- Lying leg curl: 3 sets to failure with partials and the last set was a drop set. The 1st set was lighter and a long squeeze at the top for several reps.
- Horizonal leg press: 2 sets to failure.
- Leg Extensions: We did these one leg at a time, did 5 reps, then switched to the other leg. That was repeated 3 times and the last reps of each was near failure. That was repeated for 2 total sets.
- Abs: 3 sets to failure
- Calves: 3 sets.
- Adductors: 3 sets to failure. I added a lot of weight this time to get the rep range down near 10.
This wiped us out but it felt great. My hams and quads felt very worked.
My food intake yesterday:
- Pre-workout: I had a serving of full-fat yogurt with blueberries, strawberries, a scoop of MCT powder and a scoop of equip protein. Total carbs was 25g.
- Meal 1: A can of sardiens, 4 eggs, butter, butter, tallow a tablespoon of olive oil and ½ an avocado.
- Meal 2 was ground bison, 4 eggs, butter, and tallow.
- Meal 3 was a piedmonteese sirloin steak, 4 eggs, a slice of cheese, a square of dark chocolate, tallow and. butter.
Macros:
- Total calories: 3182
- Protein: 243g
- Fat: 232g
- Carbs: 49g (moslty in the pre & post workout time frame.
My weight this morning was 183.6 pounds and total fat was 16.5.
Steps yesterday: 18,400.
~ Rick