Chest & Shoulders 4/26/2025
My legs are still recovering but no rest for the chest or shoulders. I hit this hard. Much like I did with legs, I added some static isometrics and squeezing after every set. Here is the full workout:
- Low include smith press: 3 sets to failure+. Yes, I took this to failure. I had to do deadlifts while standing on the bench to rest the bar for the next set, but it felt great.
- Hammer Strengh seated bench: 2 sets to failure+. The second set was a dropped set.
- Pec Deck: 2 sets to failure+.
- True side laterals: 3 sets to failure+.
- Pec Deck reverse fly: 2 sets to failiure+.
- OH Hammer Press: 1 set to failure+.
- HIIT Bike sprints 8 reps.
- Elliptical for 12 minutes.
What a great workout. I may have been able to squeeze out one more set for chest, but I felt like toast. The pump was amazing too.
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 oz of bison / beef mix, 4 eggs, a can of sardines, 0.5 oz of bison liver, and 0.6 oz of oysters. I added a square of chocolate.
- Meal 2 was 10 oz of bison / ground beef mix and 4 eggs.
- Meal 3 was a beef sirloin steak and 4 eggs.
- About 2.5 hours before bed I had a serving of yogurt with a scoop of protein.
My weight this morning was 183.0 pounds and total fat was 16.5 pounds. My step count yesterday was 16,526 steps.
~ Rick