Upper Body 1/17/2025
This felt much better than the last time I did this workout. I rest my press and row weights and it felt great. Workout details follow:
True Chest Press: 40 x15, 120 x5, 175 x6,, 180 x5 (Much better this week)
True Row: 40 x15, 130 x5, 225 x4, 225 x4 (Better form)
Pec Deck: 175 x5, 175 x4
Reverser grip Pull-down: 200 x5, 205 x5
True seated OH Press: 115 x5, 115 x5
15° Trap Shrugs: 330 x6, 330 x6
Seated DB side laterals:45 x5, 45 x5
Reverse fly - chest supported 50 x6 50 x6
EZ-Spider curl: +45 x5, +45 x5 Hammer Tri PD machine: 80 x8, 85 x6
Hammer Preacher Machine: 80 x5, 80 x6
Weighted seated cable abs 145 x10, 145 x10, 145 x10
I did some ‘knees over toes’ work the hopping. Then I finished with 23 minutes on the elliptical.
This was much better than the last time I did this workout. I plan to keep it going.
My diet was on plan yesterday. Post wokrokut I had 0.8 oz of bison liver, 0.9 oz of oysters, a tablespoon of MCT, a can of sardine, 10 oz of ground beef./ bison mix, and 4 eggs.. Meal 2 was 11 oz of ground beef / ground bison mix and 4 eggs. Meal 3 was a 12 oz beef sirloin steak and 4 eggs. I had yogurt with a tablespoon of MCT and protein before my early morning workout. I had the yogurt and protein again 1 hours before bed.
I walked just under 13,944 steps yesterday. My weight today is 181.6 pounds. My average bodyfat is stable with an average of 16.2 to 16.5 lbs.
~ Rick