Chest & Shoulders 6/2/2025
This was a chest & shoulder day that came with great intensity and decent volume. Here is the full breakdown:
- Incline machine chest press: 3 sets to failure+. I did a drop for the last set.
- Incline DB press: 2 sets to failure+. I am getting really good range of motion on thsse. Going lighter here has been really good for my shoulder health.
- Hammer seated chest press: 2 sets to failure+.
- Cable fly to press: 3 sets to failure+. I went to failure+ then moved to a chest press to failure+.
- cable crossing side laterals: 3 sets to failure+.
- cable rev fly: 3 sets to failure+. We are going to move these to back to and see how that feels.
- Hammer OH press: 2 sets to failure+.
- Bike sprints / HIIT: 8 reps.
- Elliptical for 13 minutes.
Yes, this resulted in a great pump. Derick and I both felt the pump and loved this workout.
My meals yesterday:
- Pre workokut: I had serving of yogurt with 24g of blueberries and 7g of protein powder (Equip).
- Meal 1 was 147g of wild caught salmon, 10g of bison liver, 15g of oysters, butter, tallow, 43g of avocado and 4 eggs
- Meal 2 was 120g of ground bison, 4 eggs (1 duck, 1 goose, and 2 chicken egg), butter and tallow.
- Meal 3 was a 106g of ground bison, 2 eggs, yogurt, dark chocolate (1 square), a slice of cheese, butter and tallow.
The macros for the day:
- Calories: 2918 (increased today .. just to slow down the weight loss)
- Protein: 227g (still higher than the target)
- Carbs: 48g (above target)
- Fat: 207g (just belore lower end of traget).
My protein was a little high today but this worked. I was tryihg to refuel after the killer leg workout.
My weight this morning was 182.4 pounds. Fat was up today .. scale noise at 18.2. Step count yesterday was 16,935.
~ Rick