Chest & Shoulders 6/23/2025
Another great chest & shouder workout. Derek (@lifting2recover) killed flat bench today and the workout was amazing. Here is the rest of the workout:
- Machine incline press. 3 sets to failure with an attepmt at partials.
- Incline cable bench: 3 sets to failure with partials.
- Decline cable fly: 2 drop set to failure with partials.
- Cable fly (less of a decline and narrower cable machine): 2 sets to failure then press punping to finish the chest.
- Seated True OH Press: 2 sets to failure.
- Cable side laterals. 2 sets to failure with paritials.
- True side lateral machine: 2 sets to failure with partials.
- Bike sprints / HIIT: 8 reps.
- Elliptical for 13 minutes.
I am writing this a couple ours after the workout and I still have a great pump.
The macros for the yesterday:
- Calories: 2932
- Protein: 196g
- Carbs: 49g (much better but taking it lower)
- Fat: 223g
I feel much better with carbs a little lower. I have been trying to outsmart my liver but that just don't work. I am going to try a littl shift, lowerin carbs further. I will keep a preworkout carb but not as much. Post workout will be with meal 1 and inclde yogurt but no fruit and low carb. The rest of the day will be caqrnivore. More to come on this.
My weight this morning was 185.5 pounds.
My step count yesterday was only 15,270.
~ Rick