Upper Body 10/24/2024

The changes continue .. at least I continue to slow it down and work on holding the contraction and stretch. Here is the workout from today:

Hammer Chest Press: 90 x10, 160 x4, 205 x5, 205 x5, 205 x5-
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +20 x4--, +20 x5--, +20 x4--

Pec Deck: 145 x5, 130 x6, 130 x7 (squeeze together at top, stetrch at bottom)
True seated row (plate loaded) : 135 x5, 135 x5, 135 x6

True Side Lateral: 120 x5, 100 x6, 100 x6
Rev Delt fly (chest supported ): 40 x6, 40 x6, 40 x7

Hammer Overhead Press 75 x6, 80 x6, 85 x6 (to clavicle)
Seated Rows (wide grip straight bar): 170 x6, 170 x6, 170 x6

Rope Ext: 105 x76 105 x6
Barbell curls: 75 x6, 75 x6

Weighted Chruch 142.5 x10, 10, 10

This felt great. The contraction and stretch sure felt good.

My diet yesterday was on plan. I started with 0.4 oz of bison liver and 0.5 oz of oysters, salmon (6 oz), 1/2 an avocado and 4 eggs. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was 10 oz of bison and 4 eggs. I had yogurt and protein before my morning workout and about 1 hours before bed.

My weight was 180.45 pounds but my body fast was 16.5 pounds. My step count was down yesterday was just over 15,700.

~ Rick