Upper Body 10/21/2024

This was a good workout. I made a few changes too. This is what I did:

Cable chest press 40x10, 100x5, 147.5 x5-, 147.5 x4-, 140 x5-
Seated Cable Row: 60 x10, 130 x5, 225 x4, 225 x4, 2105 x4

I started with some progress over last week. The gains were just not there and it has been 17 weeks since I switched to this workout. I have made some changes recently, but I have felt the need for more change to the upper body workouts for some time. After a couple sets, I lowered the weight and try to make it hard by slowing it down and holding the contraction / stretch. I carried that through the workout.

Cable Chest Fly: 130 x5, 120 x6, 120 x6
Weighted pullup (neutral grip): +345 x4, +25 x4, +25 x 5-

Smith Machine OH Press: +45 x6, +45 x6, +45 x6
15° Trap Shrugs: 320 x5, 320 x5, 320 x5

Single Arm Cable Side Lateral: 60 x6, 60 x6, 60 x 7
Rear Fly chest supported 35 x7, 35 x8, 35 x8

Rope Pushdown: 100 x7 100 x7
Precher Curl Machine: 70 x5, 70 x6

Weighted Chruch 140 x15, 140 x15, 140 x15

Motivation was lower to day. It improved once I got started, but my sleep was off this weekend and it was reflected in my effort. The changes helped and it was a good workout, but I need to do better.

My diet yesterday was on plan. I started the day with 6 oz of wild caught salmon, 4 eggs and 1/2 of an avocado. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was 10 oz ground bison and 4 eggs. I had yogurt and protein before early morning cardio and about 1 hours before bed. 

I walked just over 15,000 steps yesterday. My weight today was 179.7 lbs with about 16.6 lbs of fat.

~ Rick