Upper Body 1/19/2025

This is my Monday workout but on Sunday. It felt great and I made some solid progress. The workout:

Smith machine Incline Press +0x10, +40 x5, 70 x5, 75 x6 (depth was much better today)
Seated Cable Row: 60 x10, 130 x5, 212.5 x5, 215 x4, (this felt good and +2)

Peck deck: 175 x5, 170 x4 (Smae as previous workout)
Weighted pullup (neutral grip): +35 x4, +35 x4

Smith Machine OH Press: +79 x 4, 70 x4
15° Trap Shrugs: 335 x5, 335 x4

Single Arm Cable Side Lateral: 72.5 x5, 72.5 x5
Seated Face pull : stack + 50 x6, +50 x6

EZ Bar Spider curls: +45 x6-, +45 x5-. Rope Pushdown: 130 x5 130 x5-
Precher Curl Machine: 82.5 x6- 82.5 x5-

Weighted Chruch 145 x11, 145 x10, 145 x10

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

Good progress today. I sure miss that cable machine but I am making this work. .

My diet yesterday was on plan. I started the day with 1 tablespoon of MCT, 10 oz of ground bison / beef mixed and 4 eggs. Meal 2 was 10 oz of ground bison / beef mixed and 4 eggs.. Meal 3 was a 12 oz of piedmonteese sirloin steak and 4 eggs. II had some yogurt and protein with and a tablespoon of MCT before early morning workout and about 2 hours before bed I had yogurt and protein.  

I walked 13,456 steps yesterday. My weight today was 183.5 pounds and my fat was stable. .

~ Rick