Upper Body 11/4/2024

Today’s workout felt outstanding. I’ll just provide the details below.

Cable chest press 40x10, 100x5, 132.5 x5, 132.5 x5, 132.5 x5
Seated Cable Row: 60 x10, 130 x5, 195 x5, 195 x5, 1955 x5

Same setup as last week .. used the pad and strict form.

Cable Chest Fly: 110 x6, 115 x5, 115 x5
Weighted pullup (neutral grip): +25 x5, +25 x4+, +25 x 5-

Smith Machine OH Press: +55 x5, +55 x5, +55 x5
15° Trap Shrugs: 290 x6, 290 x6, 290 x6

Single Arm Cable Side Lateral: 52.5 x6, 52.5 x7, 52.5 x 6
Rear Fly chest supported 50 x7, 50 x7, 50 x7

Rope Pushdown: 110 x5 110 x5
Precher Curl Machine: 85 x5, 85 x4 + 1 set of chest supported curls at 30 x6

Weighted Chruch 145 x10, 145 x10, 145 x10

I was really tried yesterday but seemed to recover well. This workout as solid.

My diet yesterday was on plan. I started the day with 6 oz of wild caught salmon, 4 eggs and 1/2 of an avocado. Meal 2 was 10 oz of bison and 4 eggs. 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 179.4 lbs with my average fat at 16.5 lbs.

~ Rick.