Upper Body 10/26/2024

I enjoyed the workout today. This is the Friday workout delayed a day by the blood test early this week. Here is the workout:

True Chest Press: 40 x15, 130 x5, 190 x4,, 200 x4, 200 x4
True Row: 40 x15, 130 x5, 220 x6, 220 x6, 220 x6

Pec Deck: 135 x6, 135 x6, 135 x6 (squeeze at the top and stretch at the bottom 👍)
Reverser grip Pull-down: 202.5 x5, 202.5 x5, 202.5 x4

True seated OH Press: 90 x7, 100 x6, 105 x5 (moved seat up for deeper at bottom)
15° Trap Shrugs: 300 x4, 290 x5, 290 x5 (hold at top and squeeze)

Seated DB side laterals: 50 x5, 50 x5, 50 x4
Supported rev DB laterals : 45 x6, 45 x7, 45 x7

Hammer Tri PD machine: 72.5 x 7, 72.5 x8
Hammer Preacher Machine: 82.5 x5, 82.5 x5

Weighted seated cable abs 145 x10, x10, x10

I finished off with 20 minutes on the elliptical.  

This was a super good workout. ROM was better and the connection the the chest was much improved.

My diet yesterday close to plan. I started with 0.4 oz of bison liver, 0.6 oz of oysters, a can if sardine, 10 oz of ground bison, and 4 eggs.. Meal 2 was 10 oz of ground bison and 4 eggs. Meal 3 was a smaller than normal sirloin steak 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 180.0 pounds and my bodyfat is holding steady. .

~ Rick