Upper Body 3/21/2025

Feeling great today and had a great workout. The details follow:

True Chest Press: 40 x15, 120 x5, 160 x1, 195 x4, x4 (+2)
One Arm True Row: 40 x15, 120 x6, 180 x2, 245 x4, x4 (+2)

Pec Deck: 160 x5, 5 (+0)
Focused on a ligher weight with a deep stretch and better contraction
Reverser grip Pull-down: 215 x4, x4 (+2)

True seated OH Press: 125 x3, x4 (+2)
15° Trap Shrugs: 370 x4,x4 (+2)

Seated DB side laterals: 55 x6,x6 (+2)
Reverse DB fly 70 x6, x6 (+2)

Spider DB curl: 50 x6, x6 (+2)
lighter but focused on form and squeeze
Hammer Tri PD: 90 x4, x4 (+2)
Hammer Preacher Machine: 65 x7, x7 (+0)

Weighted seated cable abs 155 x8, x9, x9
Knees over toes’ work and hopping.
I finished with 20 minutes on the elliptical.

This felt great. I made some progress and tested some ideas to improve how the muscles feel the weight.

My diet yesterday was interesting. I added some volume too. . Prior to my AM workout I had full fat yogurt and protein with MCT powder. I added some extra yogurt. Post wokrokut I had 0.7 oz of bison liver, 0.6 oz of oysters, a can of sardine, 10 oz of ground beef./ bison mix, 4 eggs and a square of dark chocolate (a non-carnivote test). Meal 2 was 10 oz of ground beef / ground bison mix, 4 eggs and a slice of sharp white cheddar. Meal 3 was a 7 oz bison sirloin steak, 4 eggs and slice of sharp white cheddar. About an hour befroe beed I had a doiuble serviving of yogurt with protein.

I walked 12,482 steps yesterday. My weight today was 184.2 pounds amd total fat was 16.6 lbs.

~ Rick