Upper Body 12/04/2024

It sure is cold and windy but the workout rocked. The details follow:

Hammer Chest Press: 90 x10, 160 x4, 220 x5, 220 x5
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +25 x5, +25 x5-

Pec Deck: 165 x5, 165 x5 (squeeze together at top, stetrch at bottom)
True seated row (plate loaded) : 175 x6, 175 x6

True Side Lateral: 120 x5, 120 x5
Rev Delt fly (cable version): 45 x8, 50 x5

Hammer Overhead Press 95 x5, 100 x5 (to clavicle)
Seated cable Rows (wide grip): 192.5 x6, 192.5 x6

Rope Ext: 120 x4, 120 x5-
Barbell curls: 90 x4, 90 x4

Weighted Chruch 120 x13, 13 (use differnet equipment again)

Since lowering the volume my strength has been going up. I sure didn’t feel overtrained, but I was beat when I finished my workouts. Now I feel energized and like I could do more. Go figure.

My diet yesterday was on plan. I started with 0.6 oz of bison liver and 0.8 oz of oysters, a can of sardines, 10 oz of ground bison, a tablespoon of MCT and 4 eggs. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was a Piedmontese NY Strip steak (around 16 oz ) and 3 eggs. I had yogurt and protein before my morning workout with 1 tablespoon of MCT. About 2 hours before bed I had another serving of yogurt with a scoop of protein. .

My weight was 180.0 pounds and faat seems to be handing between 16 and 17 lbs. My step count was just under 16,000 steps.

~ Rick