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