Upper Body 10/16/2024

Last week I made a few changes to this workout .. and I made a couple more today. Here is the workout:

Hammer Chest Press: 90 x10, 160 x4, 200 x6, 205 x5, 200 x4
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +30 x5--, +30 x4-, +30 x4--

Pec Deck: 175 x5, 175 x6, 175 x6
True seated row (plate loaded) : 155 x6-, 155 x6--, 155 x6

True Side Lateral: 115 x6, 120 x7, 120 x7
Rev Delt fly (chest supported ): 35 x8, 35 x9, 35 x9

Hammer Overhead Press 70 x7, 75 x7, 80 x5 (to clavicle)
Seated Rows (wide grip straight bar): 170 x6, 170 x6, 170 x5

Rope Ext: 102.5 x7, 102.5 x7
Barbell curls: 70 x7, 70 x6

Weighted Chruch 140 x10, 142.5 x 8, 10

This felt great. I felt motivated and the target muscles felt worked. Excellent.

My diet yesterday was on plan. I started with 0.4 oz of bison liver and 0.5 oz of oysters, 10 oz of bison, and 4 eggs. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was a sirloin steak and 3 eggs. I had yogurt and protein before my morning workout and about 1 hours before bed.

My weight slightly up to 180.7 pounds but my body fast was 16.6 pounds. My step count was down yesterday to 14,645 yesterday.

~ Rick