Upper Body 10/04/2024

I had a super solid upper body workout today. I’ll just get right to the details:

True Chest Press: 40 x15, 130 x5, 215 x4,, 210 x4, 210 x4
True Row: 40 x15, 130 x5, 240 x4-, 240 x4-, 240 x4-

Pec Deck: 175 x5, 175 x5, 175 x5
Reverser grip Pull-down: 217.5 x4, 217.5 x4, 217.5 x4

True seated OH Press: 125 x5, 125 x 5, 125 x5
15° Trap Shrugs: 315 x6, 315 x6, 315 x5

Seated DB side laterals: 45 x7, 45 x 7, 45 x7
Supported rev DB laterals : 30 x10, 40 x6, 40 x6

Hammer Tri PD machine: 82.5 x 3, 70 x6 (seat position was wrong)
Hammer Preacher Machine: 70 x7, 70 x7

Weighted seated cable abs 140 x13, x14, x13

I finished off with 20 minutes on the elliptical.  

While gains are slow with this workout, it sure felt good. No PR’s but happy with this workout.

My diet yesterday was on plan. I started with 0.5 oz of bison liver, 1 oz of oysters, 10 oz of ground bison, 1/2 avocado and 4 eggs.. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was around 9 oz sirloin and 4 eggs. I had yogurt and protein before early morning cardio and about 1.5 hours before bed. 

I walked just under 17,000 steps yesterday. My weight was about a pound this morning. I am guessing I am holding some water after that amazing leg workout.

~ Rick