Upper Body December 1, 2024

It’s Sunday morning I am normally off today with just easy cardio. We have a family event tonight so I did my Monday workout this morning. The workout was amazing. Maybe it was my anger from the OSU game yesterday .. they lost and it was a heartbreaker. Whatever caused it, the workout was amazing.

Cable chest press 40x10, 100x5, 135 x6, 135 x6-
Seated Cable Row: 60 x10, 130 x5, 202.5 x6, 202.5 x5

Cable Chest Fly: 120 x6, 120 x6
Weighted pullup (neutral grip): +27.5 x6-, +27.5 x6-

Smith Machine OH Press: +60 x7, +60 x7 // amazing
15° Trap Shrugs: 310 x5, 310 x5

Single Arm Cable Side Lateral: 60 x6, 60 x7
Rear Fly chest supported 60 x7, 60 x7

Rope Pushdown: 115 x6 115 x7
Precher Curl Machine: 82.5 x5-, 82.5 x4

Spider curls 45 x5

Weighted Chruch 120 x13, 120 x13 (different equipment)

This was an amazing workout. I had great focus and everthing moved so smooth. I was very pleased with this one.

My diet yesterday was on plan. I started the day with 0.5 oz of bison liver, .5 oz of oysters, 1 tablespoon of MCT, 10 oz of ground bison and 4 eggs. Meal 2 was 10 oz of bison and 4 eggs.. Meal 3 was a bison sirloin steak and 4 eggs. I had yogurt and protein with and a tablespoon of MCT before early morning cardio and about 2 hours before bed I had yogurt and protein.  

I walked just over 14,000 steps yesterday. My weight today was 180.1 lbs with my average fat between 16 adn 17 lbs.

~ Rick