Upper Body 9/23/2024

I was back to using the cables for chest today. The bench I normally use is out for cleanup / paint, but I made a different bench work. Here is my workout:

Cable chest press 40x15, 100x5, 130 x6, 140 x5, 140 x5
Seated Cable Row: 60x15, 130x5, 220x4, 220 x4, 220 x5:

Cable Chest Fly: 130 x6, 130 x6, 130 x5
Weighted pullup (neutral grip): +40 x4, +40 x4, +40 x4

Smith Machine OH Press: +60 x6, +70 x4, +70 x4
15° Trap Shrugs: 310 x5, 310 x5, 310 x5

Single Arm Cable Side Lateral: 70 x5, 70 x 5, 70 x 5
Face Pull, Seated: 210 x5, 210 x6, 210 x6

Rope Pushdown: 125 x5, 125 x5
Precher Curl Machine: 90 x4, 90 x4

Weighted Chruch 140 x9, 140 x9, 140 x8

This felt great and strength was great. Tomorrow will be interesting so be sure to check in tomorrow.

My diet yesterday was on plan. I started with 0.5 oz of bison liver, 1 oz of oysters, about 6 oz of wild caught salmon, and 4 eggs.. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was 10 oz ground bison 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 178 lbs. Fat levels are steady.

~ Rick