Upper Body 2/5/2025

Sometimes a small change can make a big different. Most often it takes time to see that difference. My chest press exercises have been stuck so today I took some weight off the bar to add a little volume and try to focus more on how the chest responded. it is too soon to tell, but it sure felt great. All the workout details follow:

Hammer Chest Press: 90 x10, 160 x4, 210 x5, 210 x5 (Hit the new target and +1)
Weighted pull-ups : (pulldown for warmups) 60 x10, 120 x5 Chins: +20 x5, +20 x6- (+1)--

Peck Deck: 185 x3, 180 x4- (+1 but one rep short)
Unilateral true seated row (plate loaded) : 200 x6, 230 x5 (+2)

True Side Lateral: 135 x5, 135 x5 (+2)
Cable Rev Fly 65 x6, 65 x6 (+2)

Hammer Overhead Press 50 x4 (warmup), 100 x5, 105 x4 (+2)
Seated cable Rows (wide grip): 210 x5, 210 x5 (+2)

Spider ez curl +55 x5--, +55 x4 (sloppy .. sucked, +0) Cable ext: 130 x4, 130 x4 (+2)
True curl:: 145 x5, 145 x5 (+2)

Weighted Chruch 150 x8, 150 x8, 150 x8

Knee over toes work for 3 sets of 10

Some Jumps / Hops

This felt much better. I will use this strategy for my Friday upper body workout as well. I did forget to put on my elbow sleeves for my chest press but I didn’t have any issues with that. I am pleased with my progress and this strategy. Time will tell if it gets me past a sticking point.

My diet yesterday was on plan. I started with a can of sardines, 10 oz of ground bison / beef mix, a tablespoon of MCT and 4 eggs. Meal 2 was 10 oz of bison / beef mix and 4 eggs. Meal 3 was a 9 oz ;Piedmontese sirlone steak and 4 eggs. At about 1 hours before bed time I had full fast yogurt with protein. I also had yogurt and protein before my morning workout with 1 tablespoon of MCT. .

My weight was 183.4 pounds. Average total fat is holding study. My step count was 13,138 steps.

~ Rick