Upper Body 2/17/2025

I have my annual doctor checkout this morning. I made a small change to my workout but it was a good day. The details follow:

Cable chest press 40x10, 100x5, 142.5 x4+, 142,5 x5 (+1)
Seated Cable Row: 60 x10, 130 x5, 220 x4, 220 x4 (+2)

Cable Chest Fly: 127.5 x5, 127.5 x5 (+2)
Weighted pullup (neutral grip): +40 x4, +40 x4 (+2)

Smith Machine OH Press: +75 x5, +75 x5 (+2)
15° Trap Shrugs: 355 x4, 350 x4 (+2)

Single Arm Cable Side Lateral: 77.5 x5, 77.5 x4 (+2)
Cable Reverse fly: 70 x4, 70 x4 (+2)

DB Spider curls: 25 x12, 40 x6 (new)
Rope Pushdown: 137.5 x4 137.5 x4 (+2)
Precher Curl Machine: 90 x5, 90 x5 (+0)

Weighted Chruch 150 x10, 150 x10, 150 x10
Knees over toes work and hopping.

I finished up with 23 minutes on the elliptical.

This was a good workout. I really liked the switch to dumbells for spider curls. My focus was good but it took a a few minutes to get going.

My diet yesterday was on plan. I started the day with full fat yogurt and protein. After my morning cardio I had 6 oz of salmon and 4 eggs. Meal 2 was 10 oz of ground bison / beef mixed and 4 eggs. I was stil hungry so a couple hours later I added a beef stick and cheese. (not to plan). Meal 3 was 10 oz of ground bison / beef mixed and 4 eggs. About 2 hours before bed I had full fat yogurt and protein.

I walked 13,749 steps yesterday. My weight today was 183.1 pounds and total fat was 16.5 pounds.

~ Rick