Upper body 11/18/2024

What a great workout. I felt great and everything moved so easy. today. Here is the workout: :

Cable chest press 40x10, 100x5, 132.5 x6, 132.5 x6-
Seated Cable Row: 60 x10, 130 x5, 200 x5, 200 x5

Cable Chest Fly: 115 x6, 115 x7
Weighted pullup (neutral grip): +25 x6, +25 x6

Smith Machine OH Press: +55 x7, +55 x7
15° Trap Shrugs: 300 x6, 300 x6

Single Arm Cable Side Lateral: 55 x5, 55 x7
Rear Fly chest supported 55 x7, 55 x7

Rope Pushdown: 110 x7, 110 x7
Precher Curl Machine: 87.5 x4-, 85 x4 + 1

Spider curls 35 x6

Weighted Chruch 130 x8, 130 x8 (different equipment)

What a great workout. I felt awesome. Let’s see how DL day is tomorrow .. I am excited.

My diet yesterday was on plan. I started the day with 6 oz of wild caught salmon, 4 eggs,1/2 of an avocado and a tablespoon of MCT. Meal 2 was 10 oz of bison, 4 eggs and a tablespoon of MCT. Meal 3 was 10 oz ground bison and 4 eggs. I had yogurt and protein before early morning cardio and about 1 hours before bed. 

I walked just over 15,000 steps yesterday. My weight today was 180.4 lbs with my average fat seems to be up between 17 and 18 lbs but we will watch this.

~ Rick