Upper Body 10/07/2024

I was able to get a good night of sleep and even woke up about 30 minutes later than normal. It took a few sets to clear out my mind and get focused today. Here is the workout:

Cable chest press 40x15, 100x5, 147.5 x4, 145 x5, 145 x5-
Seated Cable Row: 60 x15, 130 x5, 222.5 x4, 222.5 x4, 222.5 x5-

Cable Chest Fly: 135 x4, 135 x5-, 135 x5-
Weighted pullup (neutral grip): +40 x6, +40 x5, +40 45

Smith Machine OH Press: +70 x5-, +70 x6, +70 x6
15° Trap Shrugs: 320 x4, 320 x4, 320 x4

Single Arm Cable Side Lateral: 72.5 x5, 72.5 x 5, 72.5 x 5
Face Pull, Seated: 225 x4, 225 x5, 225 x4

Rope Pushdown: 127.5 x75 127.5 x6
Precher Curl Machine: 75 x6,75 x6

Weighted Chruch 140 x14, 140 x14, 140 x14

A solid workout. The longer I lift the more aware I am of how my mental state impacts the results of my workouts.

My diet yesterday was on plan. I am lowering how much liver I eat slightly. In fact, I skipped it yesterday. I started the day with 6 oz of wild caught salmon, 5 eggs and 1/2 of an avocado... Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was 5 oz ground bison and 5 oz of ground Piedmontese beef with 4 eggs. I had yogurt and protein before early morning cardio and about 1.5 hours before bed. 

I walked just over 13,000 steps yesterday. My weight today was just over 179 lbs with about 16.5 lbs of fat.

~ Rick