Upper Body 12/06/2024

This one started a little slow but I made some good progress. Push exercises for chest and shoulders was the same as last week but overall it was a good day. Here is the details:

True Chest Press: 40 x15, 120 x5, 190 x4,, 195 x4 /started with the wrong weight and had to reset
True Row: 40 x15, 130 x5, 235 x4-, 235 x4

Pec Deck: 165 x6, 165 x6 (squeeze the top, stretch the bottom 👍)
Reverser grip Pull-down: 197.5 x5, 195 x6-

True seated OH Press: 110 x5, 120 x4 (good depth again today)
15° Trap Shrugs: 310 x6, 320 x6 (hold at top and squeeze)

Seated DB side laterals:40 x5, 40 x5
Supported rev DB fly:: 65 x4, 65 x5-

Hammer Tri PD machine: 85 x5, 85 x5
Hammer Preacher Machine: 80 x6, 82.5 x6-

Spider curl 45 x5-

Weighted seated cable abs 120 x13, 125 x10 (used different equipment )

I finished off with 20 minutes on the elliptical.  

I am not sue why push movements were off, but I’ll hit it again next time and do better. Overall it still felt great and I was pleased with it overall.

My diet was on plan yesterday. Post wokrokut I had 0.5 oz of bison liver, 0.5 oz of oysters, a tablespoon of MCT, a can if sardine, 10 oz of ground beef./ bison mix, and 4 eggs.. Meal 2 was 10 oz of ground bison and 4 eggs. Meal 3 a sirloin steak and 4 eggs. I had yogurt, a tablespoon of MCT and protein before my early morning workout. I had the yogurt and protein again 2 hours before bed. 

I walked just over 13,000 steps yesterday. My weight was 180,5 pounds and my bodyfat is between 16 and 17 lbs, average.

~ Rick