Upper Body 2/10/2025

I have a blood test today so I am fasting .. and this was a fasted workout. I made some small imrpovements and and good energy levels. Monday is cable day and the details follow:

Cable chest press 40x10, 100x5, 142.5 x4, 142,5 x4 (+2)
Seated Cable Row: 60 x10, 130 x5, 217.5 x4, 217.5 x5 (+2)

Cable Chest Fly: 125 x5, 125 x5 (+2)
Weighted pullup (neutral grip): +37.5 x5, +37.5 x5 (+2)

Smith Machine OH Press: +75 x4, +75 x4 (+2)
15° Trap Shrugs: 350 x5, 350 x5 (+2)

Single Arm Cable Side Lateral: 75 x6, 75 x6 (+2)
Cable Reverse fly: 67.5 x5, 67.7 x6 (+2)

EZ Bar Spider curls: not avail today
Rope Pushdown: 135 x6 135 x6 (+2)
Precher Curl Machine: 90 x4, 90 x4 (+2)

Weighted Chruch 150 x10, 150 x10, 150 x8
Knees over toes work and hopping.
I finished up with 23 minutes on the elliptical.

I was super happy with this workout. Fasting did not slow me down at all.

My diet yesterday was on plan. I started the day with 1 tablespoon of MCT, 6 oz of salmon and 4 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 full-fat yogurt and protein with and a tablespoon of MCT before early morning cardio. Then at aboiut 1 hours before bed I had full fat yogurt and protein. I did squeeze in more yoguart and protein after meal 2.

I walked 12,675 steps yesterday. My weight today was 183.4 pounds.

~ Rick