Upper Body 3/7/2025

It has been 2 weeks since I did this workout. It fetl great today. Here is the workout:

True Chest Press: 40 x15, 120 x5, 190 x4-, 185 x5 (+2)
One Arm True Row: 40 x15, 90 x6, 215 x5, 225 x6 (+2)

Cable, Low incline: 60 x7, 70 x7 (+0)
Reverser grip Pull-down: 222.5 x4, x4 (+2)

True seated OH Press: 120 x4, x4 (+2)
15° Trap Shrugs: 360 x6,x6 (+2)

Seated DB side laterals: 55 x4, 55 x4 (+2)
Reverse DB fly 70 x4, x4 (+2)

Spider DB curl: 60 x5, x5 (+2)
Hammer Tri PD: 80 x6, x6 (+2)
Hammer Preacher Machine: 95 x4, 92.5 x5 (+2)

Weighted seated cable abs 152.5 x9, x9, x9
Knees over toes’ work and hopping.
I finished with 23 minutes on the elliptical.

I felt every muscle working today. Well, upper body anyway. I am pleased with my progress today.

My diet yesterday was excellent. Prior to my AM workout I had full fat yogurt and protein. Post wokrokut I had 0.4 oz of bison liver, 0.5 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 walked 12,059 steps yesterday. My weight today was 182.3 pounds amd total fat was 16.4 lbs.

~ Rick