Upper Body 11/01/2024

Today was another great workout. Here is the workout:

True Chest Press: 40 x15, 130 x5, 195 x5,, 200 x4, 200 x4
True Row: 40 x15, 130 x5, 225 x5, 225 x5, 225 x5

Pec Deck: 145 x6, 145 x6, 145 x6 (squeeze at the top and stretch at the bottom 👍)
Reverser grip Pull-down: 202.5 x5, 202.5 x5, 202.5 x5-

True seated OH Press: 95 x5, 105 x6, 110 x5 (moved seat up for deeper at bottom)
15° Trap Shrugs: 290 x4, 290 x5, 290 x5 (hold at top and squeeze)

Seated DB side laterals: 50 x6, 30 x5, 30 x6
Supported rev DB laterals : 50 x6, 50 x6, 50 x5

Hammer Tri PD machine: 75 x 5, 75 x5
Hammer Preacher Machine: 82.5 x6, 82.5 x6

Weighted seated cable abs 145 x10, x10, x10

I finished off with 20 minutes on the elliptical.  

This is not my favorite workout of the week but today was outstanding. I felt the muscles wokr to contract adn then stretch. The weights were lighter but felt heavier with the slower and more intention form.

My diet yesterday was on 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 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 180.4 pounds and my bodyfat is holding steady at 16.7 lbs or so. . .

~ Rick