Upper Body 12/11/2024

I was back to normal today with some good progression. Funny how much I was able to recover in 24 hours. The details follow:

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

Pec Deck: 170 x4, 170 x4 (squeeze together at top, stetrch at bottom)
True seated row (plate loaded) : 180 x4, 135 x8

True Side Lateral: 120 x6, 120 x6
Rev Delt fly (cable version): 50 x7, 50 x8

Hammer Overhead Press 100 x4, 100 x6 (to clavicle)
Seated cable Rows (wide grip): 195 x5, 195 x5

Rope Ext: 120 x5, 120 x6
True curl:: 70 x10, 85 x10

Weighted Chruch 130 x8, 120 x19, 129 x19 (back to normal cable setup)

What a great workout. The true low rows were not cutting it so on the second set I dropped the weight and went for a better contraction. That felt much better.

My diet yesterday was on plan. I started with 0.4 oz of bison liver and 0.9 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 sirlon steak (around 10 oz ) and 3 eggs. I had yogurt and protein before my morning workout with 1 tablespoon of MCT. About 2 hours before bed I had another serving of yogurt with a scoop of protein. .

My weight was 180.3 pounds. It had my fat at 16.2 lbs but the average is closer to 17 lbs. My step count was just over 18,400 steps.

~ Rick