Back 10/17/2025

I switched things up a little. My heavy rear delt workout has been on back day but I moved it to be with soulders on chest day. I still did some pumping work for them today. Here is the details for the full workout:

  • Chest supported DB rows: 4 sets to failure. I tried a different set of DBs for the 1st set and quickly realzied that was a bad idea.
  • Hammer high rows: 4 sets to failure.The last set included a drop.
  • Superset: Neutral grip pull down + Cable pullovers: 2 sets to failure.
    I did one with a wide palms out grip and two with a neutral grip. It felt great and was a good starter.
  • True seated rows, unlateral: 2 sets to failure.
  • Giant set: abs, knees over toes,jumping and high rep reverse cable fly. 3 sets.
  • Echo bike HIIT 8 reps.
  • Elliptical for 10 minutes.

This was a great workout. The pump was good and the flow was great.

My weight this morning was 186.1 pounds.

Total steps yesterday was 19,430.

~ Rick