Upper Body 11/27/2024

Today was another solid upper body workout. The details follow:

Hammer Chest Press: 90 x10, 160 x4, 215 x6-, 220 x4
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +25 x4--, +25 x4-

Pec Deck: 165 x4, 165 x4 (squeeze together at top, stetrch at bottom)
True seated row (plate loaded) : 175 x5, 175 x5

True Side Lateral: 115 x6, 115 x6
Rev Delt fly (cable version): 30 x10, 40 x8

Hammer Overhead Press 95 x4, 100 x5 (to clavicle)
Seated cable Rows (wide grip): 192.5 x5, 192.5 x5

Rope Ext: 115 x6, 115 x6-
Barbell curls: 85 x6, 85 x6

Weighted Chruch 120 x13, 13 (use differnet equipment again)

Everything felt great and I made good progress today.

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 8 oz ) and 4 eggs. I had yogurt and protein before my morning workout and about 1 hours before bed. I added 1 tablespoon of MCT to the pre work.

My weight was 180.6 pounds and faat seems to be handing at near 18 lbs. My step count was just under 16,700 steps. It’s getting cold!

~ Rick