Upper Body 9/27/2024

Another grinder of a workout but it was a good one. Here is the workout:

True Chest Press: 40 x15, 130 x5, 215 x4-, 210 x4, 210 x4
True Row: 40 x15, 130 x5, 235 x5-, 235 x6-, 235 x5

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

True seated OH Press: 125 x4, 125 x 4, 125 x5
15° Trap Shrugs: 310 x6, 310 x6, 310 x6

Seated DB side laterals: 45 x5, 45 x 6, 45 x6
Rev One cable rear delt : 30 x10, 40 x10, 50 x10

Hammer Tri PD machine: 80 x 5, 80 x6
Hammer Preacher Machine: 90 x5, 90 x5

Weighted seated cable abs 140 x13, x14, x13

I finished off with 20 minutes on the elliptical.  

As you may notice the progress was slow, but I still made some gains.Overall 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.. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was around 9 oz filet and 4 eggs. I had yogurt and protein before early morning cardio and about 1.5 hours before bed. 

I walked just under 17,000 steps yesterday. My weight today was 179.6 lbs. Fat levels are steady.

~ Rick