Upper Body Day 8/5/2024

Today was an upper body workout. It felt great and I made some improvements. The name of the game is double progression. It is not about perfection… it is about making progress on every set, every workout.

Upper body workouts are a little long but it works well for me.

Cable Chest Press: 40x15, 100x5, 132.5x5, 132.5x5, 132.5x5
Seated Cable Row: 60x15, 130x5, 215x5, 215x5, 215x5

Cable Chest Fly: 122.5x4, 122.5x5, 122.5x5
Weighted pullup (neutral grip): +32.5x4, +32.5x4, +32.5x4

Smith Machine OH Press: +50x6, +50x6, +50x6
15° Trap Shrugs: 280x5, 280x5, 280x5

Seated Cable Side Lateral: 57.5 x4,57.5x4,57.5x4
Seated Rev Cable Lateral: 62.5x5, 62.5x5, 62.5x5

Rope Pushdown: 140x4, 140x5
Precher Curl Machine: 60x7, 60x7

Weighted Chruch 140x8, 140x8, 140x6

• The pairs above were doing as supersets but I did rest between sets.

As most people that follow me know, I eat a carnivore diet. It is mostly bison or beef and eggs. I use ground bision, ground beef, and steaks. My eggs are a combination of pastured chicken and duck eggs. In a future post I will share a typical day.

I recently completed a mini-cut and lowered my body’s fat from around 12% to near 8%. I am still eating at maintenance levels, but have started to add a serving of non-fat yogurt with a scoop of protein prior to my AM workout. I am not sure how long I will keep that in. I usually eat 3 times a day.

Tomorrow is a lower body workout (Leg Day). Have a great day.

~ Rick