Upper Body 9/20/2024

I was not a sharp mentally today, but it was still a super workout. Here is what I did:

True Chest Press: 40 x15, 130 x5, 215 x4-, 210 x4, 210 x4 (much better than numbers indicate)
True Row: 40 x15, 130 x5, 235 x4, 235 x5, 235 x5

Pec Deck: 190 x4, 190 x4, 190 x4-
Reverser grip Pull-down: 210 x5, 205 x5, 215 x4

True seated OH Press: 125 x4, 125 x 4, 125 x4
15° Trap Shrugs: 310 x4, 310 x4, 310 x4

Seated DB side laterals: 45 x4, 45 x 5, 45 x5
Rev One Arm Pec Deck : 80 x5, 80 x4, 80 x5

Hammer Tri PD machine: 75 x 7, 75 x7
Hammer Preacher Machine: 80 x5, 80 x5

Weighted seated cable abs 140 x10, x10, x10

I finished off with 20 minutes on the elliptical.  

I was happy with my performance today. No carzy PRs but it felt good.

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

I walked about 17,000 steps yesterday. My weight today was 179 lbs. Fat levels are steady.

~ Rick