Upper Body 3/17/2025

Today was not my best effort but still made some progress. My energy level and focus was short of normal. I'll still made some progress.

Cable chest press 40x10, 90 x5, 147.5 x3+, 147.5 x4 (+2)
Seated Cable Row: 60 x10, 130 x5, 222.5 x5, 222.5 x5 (+2)

Cable Chest Fly: 132.5 x4, 132.5 x4 (+2)
Weighted pullup (neutral grip): +42.5 x5, +42.5 x5 (+2)

Smith Machine OH Press: +75 x4, +75 x4 (+1)
15° Trap Shrugs: 365 x6, 365x6 (+2)

Single Arm Cable Side Lateral: 85 x4, 85 x4 (+2)
Cable Reverse fly: 75 x4, 75 x4 (+2)

DB Spider curls: 65 x5, 65 x5 (+2)
Rope Pushdown: 142.5 x4, 142.5 x5 (+0)
Precher Curl Machine: 95 x5, 95 x5- (+2)

Weighted Chruch 155 x8, x8, x8
Knees over toes work (3 sets) and hopping.

I finished up with 20 minutes on the elliptical.

Not my best effort but I still made progress. I don't have more to say about it.

My diet yesterday was on plan. I started the day with full fat yogurt and protein before my AM workout. Post cardio I had 6 oz of salmon and 4 eggs. Meal 2 was 10 oz of ground bison / beef mixed and 4 eggs. I did have another round of yogurt with protein after meal 2. Meal 3 was 10 oz of ground bison / beef mixed and 4 eggs. About 1 hours before bed I had full fat yogurt and protein.

I walked 1 12,527 steps yesterday. My weight today was 183.2 pounds and total fat was 15.5 pounds.

~ Rick