Upper Body 1/22/2025

Today was not my best effort but it was a good workout. The cables were fixed which added some variety. The details follow:

Hammer Chest Press: 90 x10, 160 x4, 230 x3-, 220 x4 (that was short of my target)
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +30 x4-, +30 x4--

Cable fly: 120 x6, 120 x4 (squeeze together at top, stetrch at bottom)
Unilateral true seated row (plate loaded) : 160 x5, 160 x5

True Side Lateral: 130 x6, 130 x6,
Cable Rev Fly 40 x8, 50 x6

Hammer Overhead Press 105 x1, 100 x4
Seated cable Rows (wide grip): 202.5 x5, 202.5 x5

Spider ez curl +50 x4, +40 x6 Cable ext: 127.5 x4, 127.5 x4.
True curl:: 140 x4, 140 x4

Weighted Chruch 147.5 x5, 147.5 5, 147.5 x5

Jumping and knee over toes work for 3 sets of 8

Some Jumps / Hops

I was a little weaker on pressing today but did get some increases on back work. I’ll take it.

My diet yesterday was on plan. I started with 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 10 oz of bison / beef mix and 4 eggs. At about 1 hours before bed time I had yogurt with protein. I also had yogurt and protein before my morning workout with 1 tablespoon of MCT. .

My weight was 183.0 pounds and body fat is holding solid. My step count was 12,439 steps.

~ Rick