Upper Body 1/31/2025
Good progress today. I am still not making any progress on the seated press, but the other exercises were great today. Before I did into that further, here is the workout:
True Chest Press: 40 x15, 120 x5, 185 x4-, 185 x4- (no progress but still felt great)
True Row: 40 x15, 130 x5, 230 x4, 230 x4 (weight increased and +2)
Pec Deck: 180 x5-, 180 x4 (excellnt at +2)
Reverser grip Pull-down: 205 x4, 205 x5 (This was +2 as well)
True seated OH Press: 120 x5-, 120 x4- (last rep did not extent all the way, but +1)
15° Trap Shrugs: 340 x6, 340 x6 (+2)
Seated DB side laterals: 50 x4, 50 x4 (I try to focus on the delts .. limited ROM: +2).
Reverse DB fly 60 x5 60 x5 (+2)
EZ-Spider curl: +55 x4, +55 x4 (This sucked .. form was off) Hammer Tri PD: 60 x7, 70 x5 (reposited to improve target +2)
Hammer Preacher Machine: 85 x6, 85 x6 (+2)
Weighted seated cable abs 150 x8, 150 x7, 150 x8
I did some ‘knees over toes’ work and hopping. I finished with 23 minutes on the elliptical.
I need to make a few comments.
I have started adding a measurement of my improvements over the previous attempt for each lift . … so +2 means I was able to lift the weight for more reps or weight for two sets. +1 would mean I improved for 1 set. This is not prefect, but I have used it for a long time to measure progress. @Becky reminded me that I started adding the measurement to the blog (+whatever) without explaining what it means. Thanks.
I need to get past this chest press sticking point. I am going to consider lowering the weight and increasing the volume with maybe a set of 1 RM at the end of the set to see if I can more past this barrier. Maybe I will do that next week.
The spider curls sucked today. Moving up 5 lbs is a.big percentage increase and my body didn’t respond well.
Overall I made good progress today! .I’ll take it.
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 13 oz Piedmontese beef sirloin steak and 4 eggs. I had yogurt with a tablespoon of MCT and protein before my early morning workout. I finished the food with yogurt and protein again 1 hours before bed.
I walked just 12,256 steps yesterday. My weight today was 182.0 pounds. My total fat today was 16.4 pounds.
~ Rick