Upper Body 2/21/2025

One week until the Arnold .. and another great workout is in the books. Here is the workout:

True Chest Press: 40 x15, 120 x5, 185 x5, 180 x4 (+1)
One Arm True Row: 40 x15, 90 x6, 210 x6, 220 x6 (+2)

Pec Deck: 180 x5, 180 x4 (+1)
Reverser grip Pull-down: 220 x5, 220 x5 (+2)

True seated OH Press: 115 x5, 115 x6 (+2)
15° Trap Shrugs: 360 4, 360 x4 (+2)

Seated DB side laterals: 50 x7, 50 x7 (+2)
Reverse DB fly 65 x6 65 x6 (+2)

Spider DB curl: 50 x5, 50 x5 (+2)
Hammer Tri PD: 77.5 x6, 77.5 x6 (+2)
Hammer Preacher Machine: 92.5 x4, 92.5 x4 (+2)

Weighted seated cable abs 150 x11, 150 x11, 150 x11
Knees over toes’ work and hopping.
I finished with 23 minutes on the elliptical.

Good focus and energy today. My lifts were up for the most part.

My diet was on not as planned. Prior to my AM workout I had full fat yogurt with a tablespoon of MCT poweder and protein. Post wokrokut I had 0.4 oz of bison liver, 0.6 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. For Meal 3 I drank a protein RTD (RAW) and had some full-fat yogurt and protein. For meal 3 I had a bison sirlon steak and 4 eggs and a little more yogurt with protein.

I walked 14,6556 steps yesterday. My weight today was 182.0 pounds.

~ Rick