Upper Body 3/12/2025

Good workout today. Let's get to the nummbers:

Hammer Chest Press: 90 x10, 160 x4, 225 x4, 220 x5- (+2)
Weighted pull-ups: (pulldown for warmups) 60 x10, 120 x5 Chins: +27.5 x5-, x5- (+2)

Peck Deck: 185 x4, x4 (+1)
Unilateral low row (plate loaded) : 245 x5, 245 x5 (+2)

True Side Lateral: 145 x5-, 145 x5- (+2)
Cable face-pulls @ Stack + 55 x5, x5 (+2)

Hammer Overhead Press 50 x5 (warmup), 110 x4, 105 x4 (+2)
Seated cable Rows (wide grip): 217.5 x4, x4 (+2)

Spider db curl 60 x7 ,x7 (+2)
Overhead Tri extewnsions 132.5 x4-, 120 x5 (+2) <br< data-preserve-html-node="true"> True curl:: 160 x4, x4 (+2)

Weighted Chruch 155 x8, 8, 8
Knee over toes work for 3 sets of 10
Jumps / Hops

I don't have much to add. This was a good workout. The cable over-head extension were not up to my expectations, but everyting else was great.

My diet yesterday was on plan. Prior to my AM workout I had full-fat yogurt and protein with a scoop of powdered MCT. Post workout I had 0.6 oz of oysters, 0.6 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 bison sirloin steak and 4 eggs. At about 2 hours before bed time I had full fast yogurt with protein and a slice of sharp cheddar cheese.

My weight today was 182.4 pounds and my total fat was 16.4 pounds. My step count yesterday was 17,247 steps. I was tring to reduce steps and blew it.

~ Rick