Upper Body 9/16/2024

There is still missing equipment in the gym. Once again, I adapted and had a good workout. This is what I did:

Incline true bench: +20 x10, +40 x6, +90 x6, +100 x7, +110 x5
Yates Row: bar x10, 95 x6, 185 x5, 185 x6, 185 x6

DB Fly: 50 x7, 50 x7, 50 x8
Weighted pullup (neutral grip): +37.5 x5-, +37.5 x4,, +37.5 x4

Smith Machine OH Press: +65 x6, +65 x6, +64 x5
15° Trap Shrugs: 305 x6, 305 x6, 305 x6

Single Arm Cable Side Lateral: 67.5 x7, 67.5 x7, 67.5 x7
Face Pull, Seated:205 x6, 205 x7, 205 x8

Rope Pushdown: 120 x6, 120 x6
Hammer Precher Curl: 80 x7, 80 x7

Weighted Chruch 140 x9, 140 x9, 140 x8

This workout felt great. I am not super comfortable with the true press or DB flies, but I had a great workout. Legs tomorrow.

My diet yesterday was on plan. I started with 0.5 oz of bison liver and 1 oz of oysters, 5 oz of salmon, and 4 eggs and 1/2 an avocado. Meal 2 was 10 oz of bison and 4 eggs (1 duck). Meal 3 was 10 oz of bison and 4 eggs. I am running out of duck eggs. I had yogurt and protein before my early morning cardio and about 2 hours before bed.

My AM cardio was just a walk on the treadmill for 30 minutes at 3 MPH. A little later I took the dogs for a walk… maybe 1.7 miles. My total step count for the day was 12,409.

I was a little off all day yesterday. Most weeks I would have taken a walk after my 3rd meal, but I just took some down time and didn’t push it. I feel much better today.

~ Rick