Upper Body 12/16/2024

I had to make a few adjustments today due to a broken cable on my favorite cable setup. I use it for several exercises on Mondays so it was a distraction. Here is the workout;

Incline Press (smith) +0 x 10, ? x 5, +50 x10, +80 x8. Seated Cable Row: 60 x10, 130 x5, 205 x5, 205 x5

Pec Deck 170 x5, 170 x5. Weighted pullup (neutral grip): +30 x5, +30 x6-

Smith Machine OH Press: +65 x6, +65 x6. 15° Trap Shrugs: 320 x4, 320 x4

Single Arm Cable Side Lateral: 62.5 x6, 62.5 x6. Face pull 90 x10, 140 x8

Rope Pushdown: 120 x6 120 x6. Precher Curl Machine: 85 x5, 85 x5

Spider curls 45 x8

Weighted Chruch 135 x10, 135 x10, 135 x10

I had more mental issues today than normal due to the destructions of the cable issue. I had to work hard to keep my focus. It was not a bad workout, but I need to do better.

My diet yesterday was on plan. I started the day with 1 tablespoon of MCT, 6 oz of salmon, ½ a small avocado and 4 eggs. Meal 2 was 10 oz of ground bison and 4 eggs.. Meal 3 was ground bison / beef and 4 eggs. I had yogurt and protein with and a tablespoon of MCT before early morning cardio and about 1 hours before bed I had another serving of Yogurt and protein powder. .  

I walked just under 12,000 steps yesterday. My weight today was 181 lbs and bodyfat was 16.3 lbs.

~ Rick.