Upper Body 9/18/2024

Today was upper boday. It was a good one. .

Hammer Chest Press: 90 x10, 180 x4, 240 x4-, 240 x4--, 240 x4-
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +27.5 x4--, +27.5 x4-, +27.5 x4--

Pec Deck: 190 x4, 185 x5-, 185 x5-
Chest Supported DB Rows: 100 x5-, 100 x5--, 100 x5-

True Side Lateral: 140 x6-, 140 x6-, 140 x6-
Pec Deck Rev Delts: 100 x6, 100 x6, 100 x6

Hammer Overhead Press 100 x5-, 100 x5-, 100 x5-
Seated Rows (wide grip straight bar): 120 x6, 130 x8, 150 x6

Rope Ext: 117.5 x6, 117.5 x6
Leaning Hammer curl (one arm): 45 x5, 45 x5

Weighted Chruch 140 x10, 140 x9, 140 x9

Chests and back were tough but I made some progress. Everything felt good.

My diet yesterday was on plan. I started with 0.5 oz of bison liver and 1 oz of oysters, 10 oz of bison, and 4 eggs. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was a 7 oz of sirloin steak and 4 eggs I had yogurt and protein before my morning workout and about 2 hours before bed.

My body fat today was back down to 16.5 pounds. Weight was near 180.

~ Rick