Upper Body 1/15/2025

I had a decent upper body workout today. I didn’t make a lot of gains, but it mostly matched where I was just before the odd weekend. The details follow:

Hammer Chest Press: 90 x10, 160 x4, 230 x4+-, 225 x4
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +27.5 x5-, +27.5 x5-

Pec Deck: 170 x5-, 175 x4 (squeeze together at top, stetrch at bottom)
Unilateral true seated row (plate loaded) : 155 x5, 155 x5

True Side Lateral: 130 x5, 130 x5, 130 x5 (yes, I did an extra set)
Face pull 240 x5, 240 x5 (substitute for rev cable fly .. .equipment damaged again)

Hammer Overhead Press 100 x5, 105 x4-
Seated cable Rows (wide grip): 202.5 x4, 202.5 x4

Spider ez curl +45 x6, +45 x6 Cable ext: 125 x5, 125 x5.
True curl:: 135 x6, 135 x6

Weighted Chruch 145 x10, 145 10, 145 x10

Jumping and knee over toes work for 3 sets of 8

Some Jumps / Hops

This felt good. I didn’t make great gains, but overall it was super to get in a solid workout.

My diet yesterday was on plan. I started with 0.7 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 a large Piedmontese NY Strip and 4 eggs. At about 1 hours before bed time I had yogurt with protein. I had yogurt and protein before my morning workout with 1 tablespoon of MCT. .

My weight was 182.4.0 pounds and body fat is holding solid. My step count was 13,041 steps.

~ Rick