Upper Body 11/25/2024

Today was an upper body day and it was a great workout. Here is the details.:

Cable chest press 40x10, 100x5, 135 x5, 135 x5
Seated Cable Row: 60 x10, 130 x5, 200 x6, 200 x6

Cable Chest Fly: 120 x5, 120 x5
Weighted pullup (neutral grip): +27.5 x5-, +27.5 x5-

Smith Machine OH Press: +60 x5, +60 x5
15° Trap Shrugs: 305 x5, 305 x5

Single Arm Cable Side Lateral: 57.5 x6, 57.5 x6
Rear Fly chest supported 60 x6, 60 x5

Rope Pushdown: 112.5 x6, 112.5 x6
Precher Curl Machine: 80 x5-, 80 x5

Spider curls 40 x6

Weighted Chruch 120 x13, 120 x13 (different equipment)

This lower volume feels less draining but stimulating. I like it.

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 14,000 steps yesterday. My weight today was 180.6 lbs with my average fat seems to be up between 17 and 18 lbs.

~ Rick