Upper Body 9/25/2024

Back to upper boday today. My results:

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

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

True Side Lateral: 145 x4, 145 x4, 145 x4
Pec Deck Rev Delts: 105 x4, 105 x4, 105 x4

Hammer Overhead Press 100 x6, 100 x6, 100 x6-
Seated Rows (wide grip straight bar): 155 x6, 155 x6, 155 x6

Rope Ext: 120 x4, 117.5 x5-
Barbell curls: 45 x10, 55 x11

Weighted Chruch 140 x13, 140 x10, 140 x11

Check and back continue to make very slow progress. That said, I am very happy with the workout today. Yes, I want more gains, but I’ll take the small gains as the come.

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 large Piedmontese sirloin steak and 4 eggs I am guessing it was 12 oz. I had yogurt and protein before my morning workout and about 1 hours before bed.

My body fat today was between 16 and 17 lbs and my weight steady at just over 179 lbs. I did get in abou t6,000 steps yesterday.

~ Rick