Upper Body 9/9/2024

Missing equipment was frustrating today, but I adapted and had a good workout. This is what I did:

Incline true bench: +0x10, +30 x6, 70 x6, 90 x6, 90 x6 (seems light but machine weight not shown)
Yates Row: barx10, 95x6, 155x5, 175 x5, 175 x6

DB Fly: 35 x8 40 x6, 50 x6
Weighted pullup (neutral grip): +37.5 x4, +37.5 x4-, +37.5 x4-

Smith Machine OH Press: +65 x5, +65 x4, +64 x4
15° Trap Shrugs: 300 x6, 300 x6, 300 x7

Single Arm Cable Side Lateral: 65 x5, 65 x 6, 65 x 6
Face Pull, Seated:200 x6, 200 x6, 200 x6

Rope Pushdown: 115 x6, 115 x7
Hammer Precher Curl: 75 x7, 75 x7

Weighted Chruch 135 x14, 135 x14, 135 x14

This workout felt great. I worked around the missing equipment and worked a full range of motion on the alternate exercises. It worked, and I am pleased. Let’s see how long it takes to get the old stuff back. 

My diet yesterday was on plan. I started with 0.5 oz of bison liver and 1 oz of oysters, 6 oz of salmon, 5 eggs, and ½ of an avocado. Meal 2 was 10 oz of bison and 4 eggs (1 duck). Meal 3 was 10 oz of bison and 4 eggs (1 duck). I had yogurt and protein before early morning cardio and about 2 hours before bed. 

My body fat has been up for a couple of days. I have been at 16 lbs most days but closer to 17 or even 18 for a couple of days. I assume this is just a scale issue, but I will monitor it. 

Have a great day. 

~ Rick