Upper Body 1/1/2025 .. Happy New Year

Happy New Year and welcome to 2025. I had a decent workout today. It was not perfect but I made some progress.. The details follow:

Hammer Chest Press: 90 x10, 160 x4, 230 x4--, 225 x4 (this was +1 but not a great second set)
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +27.5 x5-, +27.5 x5--

Pec Deck: 175 x6-, 175 x4 (squeeze together at top, stetrch at bottom)
True seated row (plate loaded) : 147.5 x6, 147.5 x6

True Side Lateral: 130 x4, 130 x4
Face pull 225 x6, 225 x6 (substitute for rev cable fly .. .equipment damaged again)

Hammer Overhead Press 100 x6, 105 x4 ( press to clavicle)
Seated cable Rows (wide grip): 200 x5, 200 x5

True curl:: 130 x6, 130 x5 Rope Ext: 122.5 x4, 122.5 x7 Spider ez curl +40 x5, 5-

Weighted Chruch 140 x11, 140 x11, 140 x11

Jumping and knee over toes work for 3 sets

Small gains today but I’ll take it. Overall I felt good but just not as good at the start of the wokout. We visits family yesterday and that drive always does this to me.

My diet yesterday was off plan. I started with 0.5 oz of bison liver and 0.7 oz of oysters, a can of sardines, 10 oz of ground bison / beef mix, a tablespoon of MCT and 4 eggs. Meal 2 was 10 oz of bison / beef mix and 4 eggs. Meal 3 was late and I combined it with the last yogurt / protein meal. It was 10 oz of ground bison / ground beef mix and 4 eggs plus the yogurt and protein. I had yogurt and protein before my morning workout with 1 tablespoon of MCT. .

My weight was 179.9 pounds and total fat was 16.2 pounts. My step count was 11,667 steps.

~ Rick