Today was a great chest & shoulder workout. I felt recovered and it showed in my preformace. Before I get to the numbers, I wan to talk about diet.

I changed my mind .. I am going to start the minicut TODAY. Yes, right now. I am participating in a challenge with friends at the Beyond Nutrition Community (BNC). Most of the challenge is things I already do like sleep 7 to 8 hours a night, avoid unprocesssed foods, eat protein at every meal. I just added the minicut to my challenge. The full challenge is like 90 days, and my cut will only take 2 to 4 weeks. Here is the full challenge:

On my cut, I will start by taking the 1st few days (for the remainder of this week) to clean up diet and get started with some slight redcuction in intake. You will see that in my daily blog. I plan to reduce my ground beef / bison meals to 9 oz then to 8oz each time. I will take out the protein in my post workokut yogurt, and then a little deep into the cut I will remove that serving of yogurt (if needed). I want to see how much those small changes will impact my weight before going further. If I need to, I will take out an 3 eggs per day. Oh, and no dark chocolate until after the cut.

Now on to the workout:

Incline smith press: 3 sets to failure. This felt really good.
Incline machine chest press: 2 sets to failure+.
True chest press: 2 sets to failure+.
Decline cable fly: 1 set with a focus on the squeeze to failure+.
Cable fly to cable press for 2 sets to failure+. Great finish for chest.
True machine side laterals: 3 sets to failure+.
Cable reverse fly: 3 sets to failure+
True OH Press: 1 set to failure+.
HIIT Bike sprints 8 reps.
Elliptical for 13 minutes.

This left me with a great pump. I really enjoyed the workout today.

My food intake yesterday:

Pre workokut: I had serving of yogurt with a scoop of meal replacment mix (HLTH Code). Post workout I had a double serving of yogurt with a scoop of protein.
Meal 1 was 10 oz of ground bison / beef mix, 7 oz of bison liver, .3 oz of oysters, a tin of sardines, and 4 eggs
Meal 2 was 10 oz of bison, 4 eggs (1 duck egg) and a slice of cheese.
Meal 3 was 9 oz of beef sirloin steak, 4 eggs and a slice of cheese.
About 3 hours before bed I had a large serving of yogurt with a scoop of protein.

My weight this morning was 184.6 pounds. Step count yesterday was 15,593 steps.

~ Rick

Chest & Shoulders 5/21/2025