Upper Body 11/20/2024

I sure felt good going into the workout today and my proformance did not disappoint. Here is the workout:

Hammer Chest Press: 90 x10, 160 x4, 215 x5--, 215 x5
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +22.5 x5--, +22.5 x6-

Pec Deck: 160 x4, 160 x5 (squeeze together at top, stetrch at bottom)
True seated row (plate loaded) : 160 x6, 170 x6-

True Side Lateral: 115 x5, 115 x6
Rev Delt fly (cable version): 20 x8, 25 x10

Hammer Overhead Press 90 x7, 100 x4 (to clavicle)
Seated cable Rows (wide grip): 190 x6, 190 x6

Rope Ext: 115 x5, 115 x5
Barbell curls: 85 x5, 85 x5

Weighted Chruch 100 x15, 15 (actually he to use differnet equipment again)

Everything felt great. I love a good stretch and a controlled contraction. What a great workout.

My diet yesterday was on plan. I started with 0.5 oz of bison liver and 0.8 oz of oysters, a can of sardines, 10 oz of ground bison, a tablespoon of MCT 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 180.4 pounds but fat levels continue to be a little higher.. My step count was just over 15,000 steps. The weather is making it tough to hit my normal step count.

~ Rick