Upper Body 1/3/2025

Today was a good workout. Last week I struggled with the chest press but recovered to do much better today. Overall it was great. Workout details follow:

True Chest Press: 40 x15, 120 x5, 190 x5-,, 190 x4 (Much better this week)
True Row: 40 x15, 130 x5, 240 x5, 240 x5- (need better form)

Pec Deck: 180x4, 175 x5
Reverser grip Pull-down: 205 x6-, 205 x5 (+2 over last week)

True seated OH Press: 115 x5, 115 x4
15° Trap Shrugs: 330 x4, 330 x4

Seated DB side laterals:45 x4, 45 x4
Reverse fly - chest supported 55 x6 55 x6 -

EZ-Spider curl: +40 x5, +40 x5- Hammer Tri PD machine: 90 x6, 90 x6
Hammer Preacher Machine: 80 x5, 80 x5--

Weighted seated cable abs 145 x8, 145 x8, 145 x8

I did some ‘knees over toes’ work the hopping. Then I finished with 22 minutes on the elliptical.  

I was moving a little too fast today. I don’t usually track my rest time and I think it was too short today. It still was a super good workout but I need to be a bit more disciplined abouit rest times.

My diet was on plan yesterday. Post wokrokut I had 0.7 oz of bison liver, 0.7 oz of oysters, a tablespoon of MCT, a can of sardine, 10 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 piedmontese 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 1.5 hours before bed. 

I walked just under 13,000 steps yesterday (this weather is killing my step count) My weight was 180.9 pounds. Total average bodyfat is stable with an average of 16.2.

~ Rick