Chest & Shoulders 5/25/2025
I added a little volume today. My legs are still very sore, but it did not stop me from getting in a great chest / shoulder wokrout. Here is what I did today:
- Incline machine chest press: 3 sets to failure+. Set 2 was higher weight / lower reps than 1 & 3. They were all to failure+.
- Incline machine chest press: 2 sets to failure+.
- Seated Press: 2 sets to failure+. I used a machine that is upstaris in the gym. It provides a good stretch and I wanted to try it. I used a neutral grip and really liked it.
- Seated true machine press: 2 sets to failure+. This was extra credit work :).
- Cable fly: 2 sets to failure+. On the second set, I went to failure+ then moved to a chest press to failure+.
- True machine side laterals: 3 sets to failure+.
- Face pulls: 3 sets to failure+.
- Cable side laterals: 3 sets to failure+.
- True OH press: 2 sets to failure+.
- HIIT elliptical sprints 8 reps. I was going to use the bike but there was a young lady on the stepmill and the bike is right behind the machine. I did not want to make her uncomfortable so I moved to the elliptical. This worked.
- Elliptical for 13 minutes.
Grewt pump today. I ate a little extra yesterday. More on that to follow but first, here is my food intake yesterday:
- Pre workokut: I had serving of yogurt with 40g of blueberries. a Post workout I had a serving of yogurt.
- Meal 1 was 200g ground bison / beef mix, 15g of bison liver, 21g of oysters, a tin of sardines, 17g of butter and 3 eggs
- Meal 2 was 200g of ground bison/beef, 3 eggs (1 duck egg), 17g of butter, and 1/2 avocado.
- Meal 3 was a 121g beef sirloin steak, butter (17g3 eggs and 1/2 avocado, 180g of yogurt.
The macros for the day:
- Calories: 3162 (increased today .. just to slow down the weight loss)
- Protein: 285g (still higher than the target)
- Carbs: 49g (above target)
- Fat: 198.8 (just belore lower end of traget).
My target is to have a 1:1 ratio for protein and fat, in grams. That should be around a low of 200, and a high of 250, depending on where I am taking my total body mass. Carb target is under 35g for now. I am going to use an avocado a day and continue with the blueberries for now during the cut.
My weight this morning was 183.1 pounds. Fat was unchanged at 18.3 .. this scale is alawys off when weight is changing rapidly so I don't really know the fat level. Step count yesterday was 17,732.
~ Rick