Upper Body 11/29/2024

I enjoyed a great workout today. I made good progress and the muscles feel worked. Now for the workout .. it was a great one. Here is the details:

True Chest Press: 40 x15, 120 x5, 190 x5,, 195 x5
True Row: 40 x15, 130 x5, 230 x6-, 230 x6

Pec Deck: 165 x5, 165 x5 (squeeze the top, stretch the bottom 👍)
Reverser grip Pull-down: 195 x6, 195 x5-

True seated OH Press: 110 x5, 120 x4+ (good depth again today)
15° Trap Shrugs: 305 x6, 305 x6 (hold at top and squeeze)

Seated DB side laterals:35 x8, 35 x8
Supported rev DB fly:: 60 x5, 60 x6-

Hammer Tri PD machine: 82.5 x5, 82.5 x7
Hammer Preacher Machine: 80 x6, 80 x6-

Spider curl 40 x7-

Weighted seated cable abs 125 x8, x8 (wel, I had to use different equipment )

I finished off with 20 minutes on the elliptical.  

This sure felt good. The gym was cold .. like 58°. It was not bad once I warmed up. It didn’t seen to impact my workout.

My diet was different yesterday. The first and second meal were normal, but the 3rd was our thanksgiving dinner. Post wokrokut I had 0.4 oz of bison liver, 0.4 oz of oysters, a tablespoon of MCT, 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 large plate of TriTip and a little turkey. I added a small amount of fruit and some chocolate dish that was keto but rich. I had yogurt, a tablespoon of MCT and protein before my early morning workout. I had the yogurt and protein again 0.5 hours before bed. 

I walked just under 13,000 steps yesterday. My weight was 179,9 pounds and my bodyfat is between 16 and 17 lbs again.

~ Rick