Upper Body 2/14/2025

Another good workout. I made a small change that I will talk about but overall it was good. Here is the workout:

True Chest Press: 40 x15, 120 x5, 180 x5, 180 x4 (+1)
One Arm True Row: 40 x15, 90 x6, 165 x9, 200 x8 (+0)

Pec Deck: 185 x4, 180 x3 (+2)
Reverser grip Pull-down: 210 x4, 210 x4 (+2)

True seated OH Press: 100 x6, 115 x4 (+0)
NOTE: I need to figure this out. I failed on the liftoff and lowered the way to compelte these two sets. That was short of my goal and very crazy.
15° Trap Shrugs: 350 x6, 350 6 (+2)

Seated DB side laterals: 50 x6, 50 x6 (+2)
Reverse DB fly 65 x5 65 x5 (+2)

EZ-Spider curl: +60 x4, +60 x3 (+2 but not perfect form)
NOTE: I added a set at 50 pounds for 4 reps to check my form.
Hammer Tri PD: 75 x5, 75 x5 (+2)
Hammer Preacher Machine: 90 x5, 90 x5- (+2)

Weighted seated cable abs 150 x10, 150 x10, 150 x10
I did some ‘knees over toes’ work and hopping.
I finished with 23 minutes on the elliptical.

I need to workork on the lower portion of my overhead press. I failed on the liftoff and that cooked my set. More on that after I have some time to figure it out.

My diet was on not as planned. Prior to my AM workout I had full fat yogurt with a tablespoon of MCT and protein. Post wokrokut I had 0.4 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.

I have been having some indegestion after the second meal for at least a few days. I thoiught it may be the eggs so I took them out of meal 3. So, Meal 3 was a small bison sirloin steak, portein powder and yogurt, and a protein drink (RAW).

I finished the day with full fat yogurt and protein again 2 hours before bed.

I walked just 12,240 steps yesterday. My weight today was 183.4 pounds.

~ Rick