Upper Body 10/18/2024

This workout was much better than what I did last Friday. It was not perfect, but I am pleased with it. Here is the workout:

True Chest Press: 40 x15, 130 x5, 200 x4,, 200 x4, 200 x4
True Row: 40 x15, 130 x5, 220 x5-, 220 x5, 220 x6 --

Pec Deck: 180 x4, 180 x4, 180 x4
Reverser grip Pull-down: 200 x5, 200 x6, 200 x6

True seated OH Press: 70 x9, 90 x 7, 100 x5 (much deeper than in the past)
15° Trap Shrugs: 320 x6, 320 x6, 320 x6-

Seated DB side laterals: 45 x7, 45 x 6, 45 x6
Supported rev DB laterals : 40 x8, 40 x8, 40 x8 -

Hammer Tri PD machine: 70 x 7, 70 x7
Hammer Preacher Machine: 80 x5, 80 x6

Weighted seated cable abs 140 x15, x15, x15

I finished off with 20 minutes on the elliptical.  

This was much better. I took the overhead press much lower for a super good range of motion. Everything felt solid.

My diet yesterday was on plan. I started with 0.4 oz of bison liver, 0.7 oz of oysters, 10 oz of ground bison, and 4 eggs.. Meal 2 was 10 oz of ground bison and 4 eggs. Meal 3 10 oz of ground bison and 4 eggs. I had yogurt and protein before early morning cardio and about 1.5 hours before bed. 

I walked just over 15,000 steps yesterday. My weight was 180.6 pounds and my bodyfat is just under 17 lbs..

~ Rick