Upper Body 9/30/2024

I sure like using this cable unit for chest. The seated pressing and fly feel so good. Here is my workout today:

Cable chest press 40x15, 100x5, 145 x6, 145 x5-, 145 x4
Seated Cable Row: 60 x15, 130 x5, 220 x5, 220 x5, 222.5 x4

Cable Chest Fly: 132.5 x5, 132.5 x5, 132.5 x5
Weighted pullup (neutral grip): +40 x5, +40 x4, +40 x4

Smith Machine OH Press: +70 x6-, +70 x4, +70 x5-
15° Trap Shrugs: 315 x5, 315 x4, 310 x4

Single Arm Cable Side Lateral: 70 x7, 70 x 7, 70 x 7
Face Pull, Seated: 220 x5, 220 x6, 220 x6

Rope Pushdown: 125 x7, 125 x7
Precher Curl Machine: 90 x4, 90 x4

Weighted Chruch 140 x13, 140 x13, 140 x13

Overall this felt great. The stretch for chest and back was super good. Delts felt good to.

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 14,000 steps yesterday. My weight today was just under 179 lbs.

~ Rick