Upper Body 9/13/2024

Wow, I had a great workout today. Weights moved easy and I was so connected. Here is what I did:

True Chest Press: 40 x15, 130 x5, 210 x5-, 210 x4-, 210 x4-
True Row: 40 x15, 130 x5, 230 x5, 235 x4, 235 x4

Pec Deck: 190 x4, 185 x5, 185 x5-
Reverser grip Pull-down: 205 x6, 205 x6, 210 x5

True seated OH Press: 120 x5, 120 x 6, 120 x5
15° Trap Shrugs: 305 x5, 305 x4, 305 x5

Seated DB side laterals: 40 x 5, 40 x 6, 40 x6
Rev One Arm Pec Deck : 75 x5, 75 x5, 75 x6

Hammer Tri PD machine: 70 x 5, 70 x 6
Hammer Preacher Machine: 70 x6, 70 x6

Weighted seated cable abs 140 x5, x8, x8

I finished off with 20 minutes on the elliptical.  

My diet yesterday was on plan. I started with 0.5 oz of bison liver, 1 oz of oysters, 10 oz of ground bison, 4 eggs (1 duck), and ½ of an avocado. Meal 2 was 10 oz of bison and 4 eggs (1 duck). Meal 3 was around 13 oz sirloin steak (Piedmontese) and 4 eggs (1 duck). I had yogurt and protein before early morning cardio and about 1.5 hours before bed. 

I walked about 16,000 steps yesterday. My weight is holding steady at around 178 to 179 lbs. Fat levels are steady near 17 lbs. 

Tomorrow is leg day. I am seriously thinking about adding leg press back on Saturdays. I would do two sets of everything instead of 3, but more exercises. We will see. 

~ Rick