Upper Body 1/5/2025

It was a rare Sunday workout for me today. The cable machine I use for chest wokrk was broke again and the forecast is for a lot of snow so here is what I did:

Smith machine Incline Press +0x10, +40 x5, 90 x5, 90 x5 (focus on a deep stretch)
Seated Cable Row: 60 x10, 130 x5, 210 x6-, 210 x6-

Peck deck: 180 x4, 175 x5
Weighted pullup (neutral grip): +32.5 x4-, +32.5 x4

Smith Machine OH Press: +70 x fail, 50 x 7, 60 x5 (What the heck …)
15° Trap Shrugs: 330 x5, 330 x5

Single Arm Cable Side Lateral: 70 x5, 70 x5
Seated Face pull : 195 x10, 225 x8

Rope Pushdown: 127.5 x5 127.5 x5
Precher Curl Machine: 80 x6, 80 x6- EZ Bar Spider curls: +45 x4, +45 x4

Weighted Chruch 145 x11, 145 x10, 145 x10

Then some knees over toes work and hopping then 22 minutes on the elliptical.

Chest and delt progress was slow today. I think the distraction of the broken cable machine and the incoming storm just was not good. Regardless, I did make some overall progress and will take it as a win.

My diet yesterday was on plan. I started the day with 1 tablespoon of MCT, 10 oz of ground bison / beef and 4 eggs. Meal 2 was 10 oz of ground bison / beef and 4 eggs.. Meal 3 was a larger bison sirloin steak and 4 eggs. I had yogurt and protein with and a tablespoon of MCT before early morning cardio and about 1.5 hours before bed I had yogurt and protein.  

I walked just in deer 14,000 steps yesterday. My weight today was 180.5 pounds and my fat was at 165.2 pounds. .

~ Rick