Upper Body 11/15/2015

This was a super great workout. Why? Because I was able to make progress on my weights and/or reps and the target muscles were very engaged in the effort. Here is what I did today:

True Chest Press: 40 x15, 120 x5, 185 x6,, 190 x5
True Row: 40 x15, 130 x5, 230 x4, 230 x4

Pec Deck: 155 x6, 155 x6 (squeeze at the top and stretch at the bottom 👍)
Reverser grip Pull-down: 190 x6-, 190 x6- (difffernet equipment today)

True seated OH Press: 100 x6, 115 x6 (good depth again today)
15° Trap Shrugs: 300 x5, 300 x5 (hold at top and squeeze)

Seated DB side laterals: 35 x5, 35 x5
Supported rev DB laterals : 55 x6, 55 x5

Hammer Tri PD machine: 80 x5, 80 x5
Hammer Preacher Machine: 87.5 x4, 87.5 x4

Spider curl 35 x7

Weighted seated cable abs 120 x7, x10 (wel, I had to use different equipment )

I finished off with 20 minutes on the elliptical.  

We are still missing some equipment but this did not impact me today. Another solid effort.

My diet yesterday was on plan. I started with 0.3 oz of bison liver, 0.8 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 13,500 steps yesterday. My weight was 181.0pounds and my bodyfat is holding steady.

~ Rick