Upper Body 3/19/2025

This workout started srong but I faded a little. Let's get to the nummbers:

Hammer Chest Press: 90 x10, 180 x4, 225 x5, 225 x4 (+2)
Weighted pull-ups: (pulldown for warmups) 60 x10, 120 x5 Chins: +30 x4, x4 (+2)

Peck Deck: 185 x4-, 160 x4 (+0)
Unilateral low row (plate loaded) : 250 x4, 225 x4 (+0)
Really focused on the squeeze for the 2nd set.

True Side Lateral: 145 x5, 145 x5 (+0)
Cable face-pulls @ Stack + 60 x4, x5 (+2)

Hammer Overhead Press 50 x5 (warmup), 110 x1, 100 x4 (+0)
Off on this one
Seated cable Rows (wide grip): 220 x4, x4 (+2)

Spider db curl 65 x5 ,x5 (+2)
Overhead Tri extewnsions 120 x5, 120 x5 (+0)
True curl:: 160 x5, x5- (+2)

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

I am thining about a few exercise changes. Just thinking at this point, but I may do that soon.

My diet yesterday was good. 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 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. I dobuled up on the yogurt.

My weight today was 183.6 pounds and my total fat was 16.5 pounds. My step count yesterday was 17,247 steps. I was tring to reduce steps and blew it.

~ Rick