Upper Body 2/7/2025

This was a good workout. I didn't feel as engaged, but I still made decent progress. Here is the workout:

True Chest Press: 40 x15, 120 x5, 175 x6, 180 x5- (+ 0 but more volume)

True Row: 40 x15, 130 x5, 230 x5, 230 x5 (+2)

Pec Deck: 185 x3, 175 x5- (+0)
Reverser grip Pull-down: 207.5 x5, 207.5 x5 (+2)

True seated OH Press: 125 x4-, 125 x4- (+2)

15° Trap Shrugs: 350 x4, 350 x4 (+2)

Seated DB side laterals: 50 x5, 50 x5 (+2)
Reverse DB fly 60 x5 60 x5 (+2)

EZ-Spider curl: +55 x4, +55 x4 (Much better +2)
Hammer Tri PD: 72.5 x6, 72.5 x6 (+2)
Hammer Preacher Machine: 87.5 x5, 87.5 x5 (+2)

Weighted seated cable abs 150 x10, 150 x10, 150 x10

I did some ‘knees over toes’ work and hopping. I finished with 23 minutes on the elliptical.

I fixed my issues on the spider curl from the last time. This was much better. My chest press and peck deck were OK, but I will work hard to get stronger on both of these. Overall I made good progress today! I’ll take it.

My diet was on plan yesterday. Post wokrokut I had 0.7 oz of bison liver, 0.7 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. Meal 3 was a 17 oz Piedmontese beef sirloin steak and 4 eggs. I had full fat yogurt with a tablespoon of MCT and protein before my early morning workout. I finished the day with full fat yogurt and protein again 1.5 hours before bed.

I walked just 13,766 steps yesterday. My weight today was 183.2 pounds. My total fat is stable.

~ Rick