Upper Body 10/09/2024

I made a few changes to the workout today. I felt that I was pushing so hard to make gains that I needed a reset. Last week was not good so this seemed like what I needed. I wanted to reset the weights to improve form and feel the connection better. Here is the workout:

Hammer Chest Press: 90 x10, 180 x4, 220 x4, 200 x5, 200 x5
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +30 x4--, +30 x4-, +30 x4--

I removed the pad I was using on the hammer machine. I was using it to improve the stretch bu I was not feeling it. This was much better, at least for new. I forced me to drop the weight too.

Pec Deck: 175 x6, 175 x5, 175 x6-
True seated row (plate loaded) : 145 x6-, 145 x6--, 145 x7

Lowered the weight on the pec deck to get a better stench and a couple more reps. This felt great. The row felt super good to.

True Side Lateral: 130 x6, 130 x6, 115 x6
Pec Deck Rev Delts: 90 x7, 90 x7, 90 x6

Once again, I lowered the weights but also added a pause at the top to force a better contraction.

Hammer Overhead Press 105 x3, 100 x5-, 100 x4
Seated Rows (wide grip straight bar): 160 x6, 160 x6, 160 x6

I was a little off on pressing today. That should bokucvne back next week.

Rope Ext: 100 x8, 100 x7
Barbell curls: 65 x8, 85 x14

Weighted Chruch I lowered the weight and cranked out a few rests.

I enjoyed this workout. It was more focused and felt super good.

My diet yesterday was on plan. I started with 0.3 oz of bison liver and 0.7 oz of oysters, 10 oz of bison, and 4 eggs. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was a large bison sirloin steak and 3 eggs. I had yogurt and protein before my morning workout and about 1 hours before bed.

My weight slightly up at just over 179 lbs. I did get in about 17,800 steps yesterday.

~ Rick