Upper Body 1/13/2025

I am back at it after two rest days. Overall I didn’t find a second rest day helpful. In fact, it was more difficult to get this one started. The results were good, but I don’t plan to do that again. The workout:

Smith machine Incline Press +0x10, +40 x5, 90 x5, 60 x7 (depth was off on 1st set)
Seated Cable Row: 60 x10, 130 x5, 212.5 x4, 212.5 x5 (this felt good and +2)

Peck deck: 160 x7, 170 x4 (off a little but great stretch)
Weighted pullup (neutral grip): +32.5 x5, +32.5 x4

Smith Machine OH Press: +60 x 7, 65 x5 (Better than last week)
15° Trap Shrugs: 330 x5, 330 x6

Single Arm Cable Side Lateral: 70 x6, 70 x6
Seated Face pull : stack + 50 x5, +50 x5

EZ Bar Spider curls: +45 x4, +45 x4. Rope Pushdown: 130 x4 130 x4
Precher Curl Machine: 82.5 x4, 82.5 x4

Weighted Chruch 145 x10, 145 x10, 145 x8

Then some knees over toes work and hopping then 22 minutes on the elliptical.

I made some progress today but mentally it was difficult to get started. I’ll take it but I am ready for a full week.

My diet yesterday was on plan. I started the day with 1 tablespoon of MCT, 6 oz of salmon and 6 eggs. Meal 2 was 10 oz of ground bison / beef and 4 eggs.. Meal 3 was 10 oz of ground bison / beef wiht 4 eggs. I also had a beef stick (Chomp) with meal 1. And yogurt and protein with and a tablespoon of MCT before early morning cardio and about 1.5 hours before bed I had yogurt and protein.  

I walked 12,693 steps yesterday. My weight today was 183.6 pounds and my fat was at 15.5 pounds. .

~ Rick