Upper Body 2/19/2025

Mentally I was not as engaged as I wanted but I still managed to have a good workout. I am not sure where the focus was, but it was no up to my normal. The workout details follow:

Hammer Chest Press: 90 x10, 160 x4, 215 x5, 215 x5 (+2)
Weighted pull-ups: (pulldown for warmups) 60 x10, 120 x5 Chins: +25 x4, +25 x4 (+2)

Peck Deck: 180 x4, 180 x4 (+0)
Unilateral true seated row (plate loaded) : 235 x5, 235 x5 (+2)

True Side Lateral: 140 x5-, 140 x5- (+2)
Cable rev lateral 70 x5, 70 x5 (+2)

Hammer Overhead Press 50 x5 (warmup), 105 x5, 110 x4 (+2)
Seated cable Rows (wide grip): 212.5 x5, 212.5 x4=5 (+2) K

Spider db curl 45 x6, 45 x4 (+2)
Overhead Tri extewnsions 130 x4, 130 x4 (+0)
True curl:: 150 x5, 150 x5 (+2)

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

Other than the poor focus, the numbers today were good. I just felt the intensity was lacking. I will get it on track tomorrow.

My diet yesterday was on plan with a little extra. Prior to my AM workout I had full-fat yogurt and protein with a scoop of powdered MCT. Post workout I had 0.7 oz of oysters, 0.7 oz of bison liver, 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 beef sirlone steak and 4 eggs. At about 1 hours before bed time I had full fast yogurt with protein with a slice of sharp cheddar cheese.

I forgot to weigh myself today .. not normal for me. I guess my focus was off from the startt. My step count yesterday was 13,812 steps.

~ Rick