Upper Body 11/22/2024

Today is a special day and this session was a celebration of life. Today is my 21st birthday 🤣. Well, I say that every year. Lets go with 21 with 46 years of experience.

But the celebration is not for my birthday. Today also marks seven years cancer free. I had a radical prostatectomy seven years ago today. I was not healthy and didn't realize how bad it really was. The surgery went well, but I could have been avoided if I had focused on my health over my lifetime. For years I went to the gym, but I had a fork problem. I didn't eat right. After cleaning up my diet I am a different preson. I eat fewer carbs and removing ultra-processed 💩. These days I am carnivore and eat meat and eggs. Life is good and my health is so much improved.

Now for the workout .. it was a great one. Here is the details:

True Chest Press: 40 x15, 120 x5, 190 x5,, 195 x4
True Row: 40 x15, 130 x5, 230 x5, 230 x5

Pec Deck: 160 x6, 160 x6 (squeeze at the top and stretch at the bottom 👍)
Reverser grip Pull-down: 195 x6--, 195 x6-- (difffernet equipment today)

True seated OH Press: 105 x5, 120 x4 (good depth again today)
15° Trap Shrugs: 305 x4, 305 x4 (hold at top and squeeze)

Seated DB side laterals: 35 x6, 35 x7
Supported rev DB fly:: 55 x8, 55 x8

Hammer Tri PD machine: 80 x7, 80 x7
Hammer Preacher Machine: 80 x5, 80 x45

Spider curl 40 x5

Weighted seated cable abs 120 x10, 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 0.4 oz of bison liver, 0.7 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 2 hours before bed. 

I walked just under 14,500 steps yesterday. My weight was 180.4 pounds and my bodyfat is holding steady.

~ Rick