Upper Body 11/08/2024

I slept a little longer today. Not much, but 30 to 40 minutes. It didn’t impact my workout so here is what I did today:

True Chest Press: 40 x15, 120 x5, 185 x5,, 190 x4, 185 x5
True Row: 40 x15, 130 x5, 225 x6, 225 x6, 225 x6

Pec Deck: 150 x5, 150 x5, 155 x5 (squeeze at the top and stretch at the bottom 👍)
Reverser grip Pull-down: 170 x7, 190 x5, 190 x5-- (difffernet equipment today)

True seated OH Press: 100 x5, 10 x5, 115 x5 (good depth today)
15° Trap Shrugs: 295 x5, 295 x5, 295 x5 (hold at top and squeeze)

Seated DB side laterals: 30 x6, 30 x8, 30 x6
Supported rev DB laterals : 50 x6, 50 x6, 50 x5

Hammer Tri PD machine: 75 x7, 75 x7
Hammer Preacher Machine: 85 x5, 85 x4

Weighted seated cable abs 145 x10, x10, x10 (wel, I had to use different equipment so this is the right set count but wrong weight)

I finished off with 20 minutes on the elliptical.  

There is more equipment out to be painted and it did make me adjust. I guess I made the best of it. Overall it was a 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 1.5 hours before bed. 

I walked just over 16,000 steps yesterday. My weight was 180.2 pounds and my bodyfat is holding steady.

~ Rick