Upper Body 3/14/2025

I was up a later than normal so we could pick up our raw milk. I sill had great focus and this was a great workout. Here is the details:

True Chest Press: 40 x15, 120 x5, 160 x1, 190 x5-, x4 (+2)
One Arm True Row: 40 x15, 120 x6, 170 x2, 235 x5, 240 x5 (+2)

Pec Deck: 85 x1, 185 x4 (+0)
Reverser grip Pull-down: 222.5 x5, x5 (+2)

True seated OH Press: 120 x5, x5 (+2)
15° Trap Shrugs: 365 x5,x5 (+2)

Seated DB side laterals: 55 x5,x5 (+2)
I followed the above with a ligh set of cable side laters
Reverse DB fly 70 x5, x5 (+2)

Spider DB curl: 65 x4, x4 (+2)
Hammer Tri PD: 85 x6, x6 (+2)
Hammer Preacher Machine: 92.5 x5-, 95 x4 (+1)

Weighted seated cable abs 155 x8, x8, x8
Knees over toes’ work and hopping.
I finished with 20 minutes on the elliptical.

I really felt this in the target muscles today. The progress was good too.

My diet yesterday was good. Prior to my AM workout I had full fat yogurt and protein. Post wokrokut I had 0.3 oz of bison liver, 0.6 oz of oysters, 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 9 oz sirloin steak, and 4 eggs. About an hour befroe beed I had more yogurt with protein. I repeated that yogurt / protein twice.

I walked 15,754 steps yesterday. My weight today was 183.5 pounds amd total fat was 16.5 lbs.

~ Rick