Upper Body 3/3/2025

What a weekend. I had so much fun this weekend. The Arnold is my favorte weekend of the year and this year did not didapoint. I posted lot of photos on instgram and have more to share there soon.

I picked up to many samples of preworkouts. I will use them but not every day. I did one today and it felt good. The workout was great. The details follow:

Cable chest press 40x10, 100x5, 145 x3, 145 x4 (+0 .. darn)
Seated Cable Row: 60 x10, 130 x5, 222.5 x4, 222.5 x4 (+2)

Cable Chest Fly: 130 x5, 130 x5 (+2)
Weighted pullup (neutral grip): +42.5 x4, +42.5 x4 (+2)

Smith Machine OH Press: +70 x4, +70 x5 (+0 .. short of traget)
15° Trap Shrugs: 362.5 x4, 362.5x4 (+2)

Single Arm Cable Side Lateral: 80 x5, 80 x7 (+2)
Cable Reverse fly: 70 x7, 70 x7 (+2)

DB Spider curls: 55 x7, 55 x7 (+2)
Rope Pushdown: 140 x4 140 x4 (+2)
Precher Curl Machine: 95 x4, 95 x4 (+2)

Weighted Chruch 150 x10, x11, x11
Knees over toes work (3 sets) and hopping.

I finished up with 23 minutes on the elliptical.

Pushing was tough today but I still had a geart workout. It felt good to lift heavy after the long weekend.

My diet yesterday was on plan. I started the day with full fat yogurt and protein and a scoop of MCT before my AM workout. Post cardio I had 0.7 oz of bison liver, 0.5 oz of oysters, 6 oz of salmon and 4 eggs. Meal 2 was 10 oz of ground bison / beef mixed and 4 eggs. Meal 3 was 10 oz of ground bison / beef mixed and 4 eggs. About 1 hours before bed I had full fat yogurt and protein.

I walked 12,289 steps yesterday. My weight today was 184.3 pounds and my total fat was 14.7 pounds.

~ Rick