Upper Body 1/27/2025

The cable machine was available today and it felt so good to use it. My results were a little short of the last time, but it has been weeks since I was able to used it. It felt good and I am pleased with this workout. The details follow:

Cable chest press 40x10, 100x5, 140 x4, 140 x4
Seated Cable Row: 60 x10, 130 x5, 215 x5-, 215 x4-

Cable Chest Fly: 120 x5, 120 x6
Weighted pullup (neutral grip): +35 x4-, +35 x4

Smith Machine OH Press: +70 x4, +70 x4
15° Trap Shrugs: 340 x5, 340 x5

Single Arm Cable Side Lateral: 72.5 x6, 72.5 x6
Cable Reverse fly: 60 x6, 60 x6

EZ Bar Spider curls: +50 x5, +50 x5 Rope Pushdown: 132.5 x6 125 x6
Precher Curl Machine: 85 x5, 85 x5

Weighted Chruch 145 x12, 145 x11, 145 x10

Then some knees over toes work and hopping. I finished up with 23 minutes on the elliptical.

The return of the cable workout was super great. I love using it and it was great to put it back into my training. I did make a change to my pull-up based on this video. I like how worked my Lats and plan to stick with it. I did the 1st version in the video today, and will use the other pull-up, palms out on Wednesday.

My diet yesterday was on plan. I started the day with 1 tablespoon of MCT, 6 oz of salmon and 5 eggs. Meal 2 was 10 oz of ground bison / beef mixed and 4 eggs.. Meal 3 was 10 oz of ground bison / beef mixed and 4 eggs. I had yogurt and protein with and a tablespoon of MCT before early morning cardio and about 2 hours before bed I had yogurt and protein.  

I walked 13,087 steps yesterday. My weight today was 181.5 pounds and my total fat was 16.3 pounds.

~ Rick