Upper Body 12/13/2024

Other than waiting for the pec deck to open up, this was a great workout. The workout details follow:

True Chest Press: 40 x15, 120 x5, 190 x5,, 195 x5
True Row: 40 x15, 130 x5, 235 x5--, 235 x5-

Pec Deck: 170x5, 170 x4 (squeeze the top, stretch the bottom 👍)
Reverser grip Pull-down: 200 x5, 200 x5 (back to preferred equipment -

True seated OH Press: 110 x5, 120 x5 (good depth)
15° Trap Shrugs: 315 x5, 315 x6 (hold at top and squeeze)

Seated DB side laterals:40 x6, 40 x6
Supported rev DB fly:: 65 x5, 65 x6-

Hammer Tri PD machine: 85 x6, 85 x6
Hammer Preacher Machine: 85 x5-, 85 x4-

Spider curl 45 x7-

Weighted seated cable abs 125 x13, 130 x12, 123 )

I finished off with 20 minutes on the elliptical.  

I had to pause while a couple of guys finished up on the Pec Deck but other than that this workout rocked.

My diet was on plan yesterday. Post wokrokut I had 0.5 oz of bison liver, 0.7 oz of oysters, a tablespoon of MCT, a can of sardine, 10 oz of ground beef./ bison mix, and 4 eggs.. Meal 2 was 10 oz of ground beef / ground bison mix and 4 eggs. Meal 3 a bison sirloin steak and 4 eggs. I had yogurt, a tablespoon of MCT and protein before my early morning workout. I had the yogurt and protein again 1 hours before bed. 

I walked just over 11,000 steps yesterday. My weight was 180, pounds and my bodyfat was 16.2 lbs.

~ Rick