Chest & Shoulders 4/9/2025
Today was chest and shoulders. I also did some HIIT cardio on the bike. Let's get top the details:
- Include smith bench: 2 sets to failure with partials. The weight was light but I wanted a really deep stretch and hard squeeze at the top. This felt great.
- Pec Deck: 2 sets to failure with partials. This was also light but I was really able to feel the stretch and squeeze.
- Include Chest Press, netural grip: 3 sets to failure with partials. I did a drop set for set 3.
- Cable chest press then drop to cable fly: 1 sets. I started with the chest pressing and at failure I dropepd the weight and did cable flies to failure.
- Ture Side Laterals: 2 sets to failure with partials.
- Chest supported DB rev fly: 2 sets to failure with partials.
- True OH Press: 2 set to failure with partials.
- 10 minutes / 8 sets of intense sprints on the bike.
- 13 minutes of elliptical.
I am feeling good about this workout. I have focused on incline pressing. I am not sure I believe the bodybuilding talk about upper pecs, but I sure feel it there and will continue with this for a while.
My food intake yesterday:
- Pre-workout I had serving of yogurt with a scoop of meal replacment mix (HLTH Code) and a teaspoon of MCT oil. Post workout I had a serving of yogurt.
- Meal 1 was 11 oz of ground beef / bison mix, 4 eggs, 0.8 oz of bison liver, 0.5 oz of oysters and a can of sardines. I added a square of chocolate.
- Meal 2 was 10.5 oz of ground beef / bison mix, 4 eggs and a slice of that white sharp cheddar cheese.
- Meal 3 was a 7 oz bison 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 183.3 pounds. My step count yesterday was 11,829 steps. It was cold and windy so I didn't get out much.
~ Rick