Upper Body 2/12/2025

I was not sure how my back was goig to respond today. I didn't sleep great and it sore most of the day yesterday. It was not painful but just enough to be on my mind. I could move aroud without any pain most of the day. When I woke up I was stiff and concerend. Once I got to the gym and started movoing through the warmups I started to fill great. Overall it was a great workout. The workout details follow:

Hammer Chest Press: 90 x10, 160 x4, 215 x4, 215 x4 (+2)
Weighted pull-ups: (pulldown for warmups) 60 x10, 120 x5 Chins: +22.5 x4, +22.5 x4 (+2)

Peck Deck: 185 x3, 180 x4 (Same as last time)
Unilateral true seated row (plate loaded) : 235 x4, 235 x4 (+2)

True Side Lateral: 140 x4, 140 x4 (+2)
Cable machine was not available so Face Pull 190 x10, 190 x10

Hammer Overhead Press 50 x4 (warmup), 105 x4, 105 x5 (+2)
Seated cable Rows (wide grip): 212.5 x4, 212.5 x4 (+2)

Spider ez curl +60 x4, +60 x4 (+2)
Overhead Tri extewnsions 130 x4, 130 x4 (+0)
True curl:: 145 x5, 145 x5 (+2)

Weighted Chruch 150 x8, 150 x8, 150 x10
Knee over toes work for 3 sets of 10
Some Jumps / Hops

I didn't push the low rows or the cable rows but other than that this felt really good. I had not pain and when I was finsihed I felt fresh.

My diet yesterday was on plan. I started with a can of sardines, 10 oz of ground bison / beef mix and 4 eggs. Meal 2 was 10 oz of bison / beef mix and 4 eggs. Meal 3 was a 8 oz Piedmontese sirlone steak and 4 eggs. At about 1 hours before bed time I had full fast yogurt with protein. I also had yogurt and protein before my morning workout with 1 tablespoon of MCT. .

I am goig to swtich to a powdered MCT. The liquid oil is not agreeing with my gut. Until I get it I will only use MCT once a day.

My weight was 184.6 pounds. I think I am holdling some water due to inflimation in my back. We will see. My step count was 12,373 steps.
~ Rick