Upper Body 1/24/2025

I had a good workout this morning. It was good to make progress on almost every set. Workout details follow:

True Chest Press: 40 x15, 120 x5, 185 x4, 185 x4
True Row: 40 x15, 130 x5, 225 x5, 225 x5

Pec Deck: 180 x4, 180 x3 (A miss on the 2nd set)
Reverser grip Pull-down: 202.5 x5, 202.5 x5

True seated OH Press: 120 x4, 120 x4
15° Trap Shrugs: 335 x6, 335 x6

Seated DB side laterals:45 x6, 45 x6
Reverse cable fly 50 x8 60 x5

EZ-Spider curl: +50 x4, +50 x4 Hammer Tri PD machine: 45 x7, 50 x9 (reposited to improve target)
Hammer Preacher Machine: 85 x4, 85 x4

Weighted seated cable abs 150 x6, 150 x6, 150 x6

I did some ‘knees over toes’ work and hopping. I finished with 23 minutes on the elliptical.  

I was still feeling a bit of soreness in my delts today. That is not normal but I worked through it and it felt great. Good progress today! .

My diet was on plan yesterday. Post wokrokut I had 0.4 oz of bison liver, 0.6 oz of oysters, a tablespoon of MCT, a can of sardine, 9 oz of ground beef./ bison mix, and 4 eggs.. Meal 2 was 10 oz of ground beef / ground bison mix and 4 eggs. Meal 3 was a 9 oz Piedmontese 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 2 hours before bed. 

I walked just under 13,279 steps yesterday. My weight today is 182.3 pounds. My total fat today was 14.4 pounds.

~ Rick