Chest & Shoulders 4/13/2025

Today was chest and shoulders. My focus today was on using my chest to lift the weights. Here is the full workout:

• Include smith bench: 2 sets to failure. The bench incline was not as much today but the deep feeling of the stretch was real.
  
• Hammer Chest Press: 3 sets to failure+. I was a little to heavy on the 1st set, but it still felt great.
  
• Cable Fly: 2 sets to failure+.
  
• Hammer seated OH Press: 2 sets to failure+.
  
• Cable side laterals, one arm at a time: 2 sets to failure+.
  
• Chest reverse fly: 2 sets to failure+.
  
• Bike sprints / HIIT: 10 minutes / 8 reps.
  
• Elliptical for 13 minutes.
  

Great workout and the target muscles really felt engaged.

My food intake yesterday:

• Pre-workout I had serving of yogurt with a scoop of meal replacment mix (HLTH Code). Post workout I had a serving of yogurt.
  
• Meal 1 was 10.5 oz of ground beef / bison mix, 4 eggs, 0.5 oz of bison liver, 0.5 oz of oysters and a can of sardines. I added a square of chocolate.
  Meal 2 was a beef sirloin steak and 4 eggs.
  
• Meal 3 was a bag of Tender Air-Dried Steak Slices, 2 slices of white sharp cheddar cheese and on RTD protein drink.
  
• I had a serving of yogurt and protein about 3 hours before bed, and. repeated that about 30 minutes before bed.
  

My weight this morning was 185.1 pounds and total fat was 16.7 pounds. My step count yesterday was 14,581.

~ Rick