Upper Body 1/7/2025

I am still a day early on my workouts this week. I had a good workout today with some decent progress. The details follow:

Hammer Chest Press: 90 x10, 160 x4, 230 x4+-, 225 x5- (this was +1)
Weighted chin-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +27.5 x5-, +27.5 x5-(slow progress)-

Pec Deck: 180 x5--, 175 x5 (squeeze together at top, stetrch at bottom)
True seated row (plate loaded) : 150 x5, 150 x6

True Side Lateral: 130 x5, 130 x5, 130 x5 (yes, I did an extra set)
Face pull 230 x7, 230 x7 (substitute for rev cable fly .. .equipment damaged again)

Hammer Overhead Press 105 x2, 105 x4 ( press to clavicle)
Seated cable Rows (wide grip): 200 x6, 200 x6

Spider ez curl +45 x5, +45 x5- Cable ext: 125 x4, 125 x4.
True curl:: 135 x5, 135 x5

Weighted Chruch 145 x10, 145 x9, 145 x6

Jumping and knee over toes work for 3 sets of 8

Another day of small gains today but I’ll take it. A good workout in the books.

My diet yesterday was off plan. I started with 0.6 oz of bison liver and 0.7 oz of oysters, a can of sardines, 10 oz of ground bison / beef mix, a tablespoon of MCT and 4 eggs. Meal 2 was 10 oz of bison / beef mix and 4 eggs. Meal 3 was a larger sirloin steak (12 oz) and 4 eggs. At about 1.5 hours before bed time I had yogurt with protein. I had yogurt and protein before my morning workout with 1 tablespoon of MCT. .

My weight was 181.0 pounds and total fat was 16.3 pounts. My step count was 12,783 steps. The snow and cold is not helping.

~ Rick