Upper Body 2/3/2025

Before I get into today’s workout, I want to share an update on my body composition. It has been a while since reviewed the data to check my progress. I did that yesterday. I am comparing numbered from March, 2024. At that time I had completed a bulk, and a started into a short mini-cut. In total I lost 4.5 lbs of fat and gained 2.8 pounds of lean tissue. At the end of the bulk, I was heavier than I am now, but I had added a lot of fat. My waist was up over 2 inches. My lean mass is higher now than at any time over the time I have been keto / carnivore while my total fat is just over 16 pounds. My waist is in the same ranged as I was at my leanest. I am so happy with these numbers.

Based on these results, I am making one small change. I have been thinking about the yogurt that I have been using for a while. It is non-fat which is just not perfect. I am switching to full-fast yogurt. Other that that I am continue with the same foods / volume. I call it a maintenance level of intake, but these results indicate I am a little over maintenance. I’ll see how this small changes impacts my results.

Monday is cable machine day and this was outstanding. The details follow:

Cable chest press 40x10, 100x5, 140 x5, 140 x5- (wow, +2)
Seated Cable Row: 60 x10, 130 x5, 215 x5-, 215 x5-(Also +2)

Cable Chest Fly: 122.5 x4, 122.5 x5 (+2)
Weighted pullup (neutral grip): +35 x5--, +35 x5- (+2)

Smith Machine OH Press: +70 x5, +70 x5 (this felt great .. +2)
15° Trap Shrugs: 345 x4, 345 x5 (+2)

Single Arm Cable Side Lateral: 75 x5, 75 x5 (+2) Cable Reverse fly: 60 x6, 60 x6 (+2)

EZ Bar Spider curls: +55 x5, +55 x5 (+2) Rope Pushdown: 135 x4 135 x5- (+2)
Precher Curl Machine: 87.5 x4, 87.5 x4

Weighted Chruch 150 x8, 150 x8, 150 x8

Then some knees over toes work and hopping. I finished up with 23 minutes on the elliptical.

I didn’t expect to get an increase on every set today but I did. My energy levels were super high and it felt great. I think the body composition results had me jacked up.

My diet yesterday was on plan. I started the day with 1 tablespoon of MCT, 6 oz of salmon and 4 eggs. Meal 2 was 10 oz of ground bison / beef mixed and 4 eggs.. Meal 3 was 10 oz of ground bison / beef mixed and 4 eggs. I had full-fat yogurt and protein with and a tablespoon of MCT before early morning cardio. Then at aboiut 2 hours before bed I had full fat yogurt and protein.  

I walked 14,053 steps yesterday. My weight today was 183.2 pounds and my total fat was 16.5 pounds.

~ Rick