Upper Body 11/13/2024

This is my second workout at the lower volume. It felt great but it will take some time to really know how it is working. I did get good progression today so that is a plus. The workout follows:

Hammer Chest Press: 90 x10, 160 x4, 210 x6-, 210 x5-
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +20 x6--, +22.5 x5

Pec Deck: 155 x5, 155 x5 (squeeze together at top, stetrch at bottom)
True seated row (plate loaded) : 170 x5, 170 x5

True Side Lateral: 110 x6, 110 x5
Rev Delt fly (chest supported ): 55 x4, 55 x5

Hammer Overhead Press 90 x5, 95 x5 (to clavicle)
Seated Rows (wide grip straight bar): 190 x4, 190 x6

Rope Ext: 112.5 x6 112.5 x6
Barbell curls: 85 x4, 85 x4

Weighted Chruch 120 x10, 10 (actually he to use differnet equipment so weight ??)

I will continue to use their lower volume for now. Time will tell but as long as I am progressing, I will continue with this strategy.

My diet yesterday was on plan. I started with 0.4 oz of bison liver and 0.6 oz of oysters, a can of sardines, 10 oz of ground bison and 4 eggs. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was a bison sirloin steak (around 10 oz ) and 4 eggs. I had yogurt and protein before my morning workout and about 1 hours before bed.

My weight was 181 pounds. My step count was down yesterday was just under 17,000 steps. I plan to get less steps tomorrow.

~ Rick