Chest & Shoulders 4/5/2025

Today was chest and shoulders. I was planning to do abs yesterday but forgot so I tossed that in today too. I did HIIT cardio as well. Let's start with what I did today:

• Incline DB Bench: 2 sets to failure with partials. it's almost embarrassing how light I went for these.
  
• True Chest Press: 2 sets to failure with partials when I failed.
  
• Pec Deck: 2 sets to failure with partials.
  
• Cable chest press to Decline fly: 1 sets. I started with the pressing and once I failed, I moved to a pumping set of decline fly.
  
• Cable Side Laterals: 2 sets to failure with partials.
  
• Pec Deck Rear Fly: 2 sets to failure with partials.
  
• Hammer OH Press: 1 set to failure with partials.
• Cable Abs: 3 sets
  
• Knees over toes work for 3 sets followed by some jumping / hops.
  
• 10 minutes / 8 sets of intense sprints on the bike.
  
• 12 minutes of elliptical.
  

Great pump and really intense today. I loved how this felt on the targeted muscles.

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 Jocko RTD protein drink.
  
• Meal 1 was 10.5 oz of ground beef / bison mix, 4 eggs, .8 oz of bison liver, .5 oz of oysters and a can of sardines. I added a square of chocolate today.
  
• Meal 2 was 10.5 oz of ground beef / bison mix and 4 eggs.
  
• Meal 3 was a 9 oz beef sirloin steak, a slice of white sharp cheddar cheese and 4 eggs.
  
• Two hour before bed I had a serving of yogurt with a scoop of protein and a beef stick.
  

My weight this morning was 183.8 pounds and my total fat was 16.5 pounds. My step count yesterday was 13,424.

~ Rick