Upper Body 12/ 27/2024

This workout started slow but turned into a good workout. It is about staying in the game and pushing to make it a great workout. That worked today. Workout details follow:

True Chest Press: 40 x15, 120 x5, 195 x1 + 180 x4,, 175 x6 (Not what I expected but wrong weight to start)
True Row: 40 x15, 130 x5, 240 x4, 240 x4 -

Pec Deck: 175x5, 175 x4
Reverser grip Pull-down: 205 x5, 205 x4 (+2 over last week) -

True seated OH Press: 115 x4, 125 x3 (+2 but second set was short of min reps)
15° Trap Shrugs: 325 x5, 325 x5 (hold at top and squeeze)

Seated DB side laterals:40 x8, 40 x8-
Face pull: 220 x7 220 x7 -

Hammer Tri PD machine: 90 x5, 90 x5
Hammer Preacher Machine: 85 x7--, 87.5 x4-

EZ-Spider curl: +30 x7-

Weighted seated cable abs 140 x11, 140 x11, 140 x10

I did some ‘knees over toes’ work the hopping. Then I finished with 20 minutes on the elliptical.  

This turned into a good workout. I has some distractions and disrupted sleep last night due to a family emergency / issue (a granddaughter). She is fine now and everyone is well. The workout turned into a good one.

My diet was on plan yesterday. Post wokrokut I had 0.8 oz of bison liver, 0.6 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 was a bison sirloin steak and 4 eggs. I had yogurt with a tablespoon of MCT and protein before my early morning workout. I had the yogurt and protein again 12 hours before bed. 

I walked just over 16,100 steps yesterday. My weight was 181.2, pounds. Total average bodyfat is stable with an average of 16.2.

~ Rick