Upper Body 12/25/2024

Merry Christmas .. and happy upper body day. What a great workout. It was not perfect but I made some progress in spite a lack of sleep. The details follow:

Hammer Chest Press: 90 x10, 160 x4, 225 x6-, 225 x5-
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +27.5 x5-, +27.5 x4-

Pec Deck: 175 x4, 175 x4 (squeeze together at top, stetrch at bottom)
True seated row (plate loaded) : 147.5 x5, 147.5 x6

True Side Lateral: 125 x6-, 125 x6-
Face pull 200 x10, 210 x8 (substitute for rev cable fly .. .equipment damaged)

Hammer Overhead Press 100 x5, 105 x4 (same as last time .. press to clavicle)
Seated cable Rows (wide grip): 200 x4, 200 x4

Rope Ext: 122.5 x4, 122.5 x5
True curl:: 110 x9, 120 x8

Weighted Chruch 140 x10, 140 x10, 140 x10

Jumping and knee over toes work for 3 sets

I was a little tried today but I still made some progress. I’ll take it for sure.

My diet yesterday was off plan yesterday. I started with 0.3 oz of bison liver and 0.6 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 much later in the day .. I had some pot roast and one strawberry (dipped in chocolate) I had yogurt and protein before my morning workout with 1 tablespoon of MCT. I did have more yogurt with a scoop of meal replaement powder between meal 2 and 3. .

My weight was 181.4 pounds and total fat was 16.3 pounts. My step count was just under 15,000 steps.

~ Rick