Upper Body 12/30/2024

It has been a month since I was able to use the cable machine. Today was the day .. it’s fixed and it was great to use it again. Here is the workout:

Cable chest press 40x10, 100x5, 140 x5, 140 x5-
Seated Cable Row: 60 x10, 130 x5, 210 x5-, 210 x5-

Cable Chest Fly: 125 x4, 120 x5
Weighted pullup (neutral grip): +32.5 x4-, +32.5 x4

Smith Machine OH Press: +70 x4, +70 x1 // I failed on the second set .. not good but feel fine.
15° Trap Shrugs: 325 x6, 325 x6

Single Arm Cable Side Lateral: 67.5 x5, 67.5 x5
Cable Reverse fly: 50 x7, 50 x7

Rope Pushdown: 125 x6 125 x6
Precher Curl Machine: 87.5 x4-, 80 x5 EZ Bar Spider curls: +40 x4, +40 x5 (an extra set today)

Weighted Chruch 140 x11, 140 x10, 140 x11

Then some knees over toes work and hopping and 23 minutes on the elliptical.

I was surprise to make progress on the cable chest press after not using it for a month. I guess there was some good carryover. This was a great workout and other than the overhead pressing, good progress.

My diet yesterday was on plan. I started the day with 1 tablespoon of MCT, 4 oz of salmon and 5 eggs. Meal 2 was 10 oz of ground bison / beef mixed and 4 eggs.. Meal 3 was 10 oz of ground bison / beef mixed and 4 eggs. I had yogurt and protein with and a tablespoon of MCT before early morning cardio and about 2 hours before bed I had yogurt and protein.  

I walked just over 10,900 steps yesterday. The weather was not great so not much opportunity to walk. My weight today was 182.2 bs. The averagte fat levels rate study at jut over 16 lbs. I am holding some water today.

~ Rick