Chest & Shoulders

Before I get into todays workout I have to talk about yesterdays leg workout. Yes, it was great but it was too fatiguing. I think we could have done a little less and still have worked the legs. I was wiped out. I like feelig the worked muscle but not so wipped out. I know better .. just get so excigted and did to many supersets and drop sets. I should not have superseted the leg press and RDL. it felt great but was just too much. The chest and shoulder workout today was better .. a nice balance. I still felt the pump and that the target was fully worked, but not that intense fatigue.

Here is our workout today:

• Incline BB bench. 3 sets to failure. I really appriciate the spot from Derick. He did flat bench and knocked it out.
  
• Incline DB benchg: 3 sets to failure with partials. I went super light here and the reps were higher. It felt great. My left shoulder was feeling funny after the BB bench but this felt much better and allowed me to recover.
  
• Peck Deck: 2 sets to failure with partials.
  
• Superset: Cable flys and and incline pushup: 2 sets to failure with partials on the flies.
  
• Superset: 1 set of cable flies and pumping chest press using the cable machine. This finished my chest.
  
• True OH Press: 3 sets to failure with partials.
• Cable side laterals. 3 sets with paritials .. total failure sets.
  
• True side lateral machine: 3 sets to failure with partials.
  
• Bike sprints / HIIT: 8 reps.
  
• Elliptical for 13 minutes.
  

This was the prefect volume and intensity. It fetl great.

My meals yesterday:

• Pre workokut: I had serving of yogurt with strawberies, blueberries and blackberries, a scoop of MCT powder and and 21g of protein powder (Equip). Total carbls were around 25g.
• Meal 1 was a can of sardines, 4 eggs, bison liver, oysters, butter, tallow and 1/2 an avocado.
• Meal 2 was yogurt, 2 eggs, butter, HLTH code MRP, and protein.
  
• Meal 3 was 12 oz ribeye at Texas Longhorm. and some butter I took with me.
  

The macros for the day:

• Calories: 2891
  
• Protein: 198g
  
• Carbs: 69g (above target)
  
• Fat: 204g
  

I felt hungry at the end of the day .. not what I wanted but this was a full day and I did what I could make work. I can do better.

My weight this morning was 182.2 pounds. Fat was 16.4 pounds.

My step count yesterday was only 11,419. A lot of driving and setting . not ideal, but that steak was sure good.

~ Rick