Upper Body 11/11/2024 Deload

This was the 2nd deload day. I* kept to 2 working sets and around 60% to 70% of my last workout weight. This felt easy .. it should feel easy. I am fresh and ready to eat back to normal. I will just list the exercises I did, Sioux the weights or reps ..

Cable chest press
Seated Cable Row:

Cable Chest Fly:
Weighted pullup (neutral grip): -

Smith Machine OH Press:
15° Trap Shrugs:

Single Arm Cable Side Lateral:
Rear Fly chest supported

Rope Pushdown:
Precher Curl Machine:

Weighted Chruch

Tomorrow is leg day and it starts with Trap Bar DL’s. I am ready.

My diet yesterday was on plan. I started the day with 6 oz of wild caught salmon, 4 eggs and 1/2 of an avocado. Meal 2 was 10 oz of bison and 4 eggs. Meal 3 was 10 oz ground bison and 4 eggs. I had yogurt and protein before early morning cardio and about 1 hours before bed. 

I walked just over 10,600 steps yesterday. My weight today was 180.0 lbs...

~ Rick.