Upper Body 12/18/2024

I had a good workout today. The details follow:

Hammer Chest Press: 90 x10, 160 x4, 225 x5-, 225 x4
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +27.5 x4, +27.5 x4-

Pec Deck: 170 x5, 170 x5 (squeeze together at top, stetrch at bottom)
True seated row (plate loaded) : 145 x5, 145 x6

True Side Lateral: 120 x5-, 125 x4-
Face pull 160 x8, 170 x9 (substitute for rev cable fly .. .equipment damaged)

Hammer Overhead Press 100 x5, 105 x4 (to clavicle)
Seated cable Rows (wide grip): 195 x6, 195 x6

Rope Ext: 120 x6, 122.5 x4
True curl:: 90 x10, 100 x8

Weighted Chruch 135 x12, 135 x13, 135 x13

Jumping and knee work for 3 sets

I was very happy with this workout. Everthing felt super good and the effort was there.

My diet yesterday was on plan. I started with 0.8 oz of bison liver and 0.7 oz of oysters, a can of sardines, 10 oz of ground bison / beef mix, a tablespoon of MCT and 4 eggs. Meal 2 was 10 oz of bison / beef mix and 4 eggs. Meal 3 was a sirlon steak (around 7 oz ) and 4 eggs. I had yogurt and protein before my morning workout with 1 tablespoon of MCT. About 1 hours before bed I had another serving of yogurt with a scoop of protein. .

My weight was 181.5 pounds and total fat was 16.3 pounts. My step count was just under 15,000 steps.

~ Rick