Upper Body 10/28/2024

I had another great workout today. .Here it is:

Cable chest press 40x10, 100x5, 130 x6, 130 x5, 130 x5
Seated Cable Row: 60 x10, 130 x5, 190 x5, 190 x6, 1905 x6

I used the older bench that has been missing for a.while. That allowed me to use the pads that helps me with the stretch for the press and fly. I lowered the weight to get the better stretch.

Cable Chest Fly: 110 x6, 115 x6, 115 x6
Weighted pullup (neutral grip): +25 x4, +25 x4, +25 x 5-

Smith Machine OH Press: +50 x5, +50 x6, +50 x6
15° Trap Shrugs: 270 x7, 270 x6, 270 x6

Single Arm Cable Side Lateral: 50 x7, 50 x8, 50 x 6
Rear Fly chest supported 40 x7, 40 x8, 40 x8

Rope Pushdown: 105 x6 105 x7
Precher Curl Machine: 80 x5, 80 x5

Weighted Chruch 145 x8, 145 x8, 145 x8

I am still feeling my way to the right weights for this new protocol with improved stretch and contractions. I am removing momentum and trying to be super intentional. So far, so good.

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 under 17,000 steps yesterday. My weight today was just over 180 lbs..

~ Rick