Chest & Shoulders 6/10/2025

Today was chest and shoulders. We pushed hard and got a great pump. The important lesson continues to be that it does not take super heavy weights to target a muscle when you are connecting with that target muscle. That was true today and it felt great.

Here is our workout today:

• Incline machine press: 3 sets to failure+. I did these and Derick did flat bench. This sure was a good starter today.
  
• Smith incline chest press: 3 sets to failure+. The last set included a drop. I started to heavy on that set but it still worked well.
  
• True seated press: 1 set to failure+.
  
• Cable fly to press: 3 sets to failure+. The second set did not include the press .. it was just a fly to failure_.
  
• Seated Side laterals: 3 sets to failure+.
  
• True side lateral machine: 2 sets to failure+
• Machine OH Press: 1 set to failure+.
• Bike sprints / HIIT: 8 reps.
  
• Elliptical for 13 minutes.
  

I was so finished when we walked out of the gym. What a great workout.

My meals yesterday:

• Pre workokut: I had serving of yogurt with 2 strawbery, a scoop of MCT powder and and 21g of protein powder (Equip).
• Meal 1 was a serving of yogurt, 153g of ground bison, 4 eggs (1 duck egg), bison liver, oysters, butter, tallow and 43g of avocado.
• Meal 2 was 141g of ground bison, 4 eggs (1 duck and 1 goose), a slice of cheese, butter and tallow.
  
• Meal 3 was a 140g of ground bision, 4 eggs, yogurt, dark chocolate (1 square), butter and tallow.
  

The macros for the day:

• Calories: 3242
  
• Protein: 228g
  
• Carbs: 40.6g (above target)
  
• Fat: 242g
  

I am trying to stay between 3000 and 3200 calories / day for now. I did order 2 CGM sensors so I can see how I am goig but it has not arrived eyt. More on that soon.

My weight this morning was 182.9 pounds.

My step count yesterday was 14,484.

~ Rick