Higher Volume Back Day 11/4/2025
I donated blood yesterday! As they were giving me the usual instructions before I left, the young lady mentioned, “Don’t lift anything over 5 pounds for 24 hours.” I couldn’t help but laugh, and I did my workout today, but I did tweak things a bit. I focused on volume rather than taking every set to failure. Also, I kept the time between sets to about 1 to 1.5 minutes. Every set was 10 to 12 reps. Here’s my workout:
- Neutural grip pulldown: 6 sets.
- Hammer high row: 6 sets.
- Low Row machine: 6 sets.
- Seated Cable high row: 6 sets.
- Cable pullovers: 6 sets. <br? data-preserve-html-node="true"
- Giant set: abs, knees over toes, jumping and rear delt cables. 3 sets.
- Echo bike HIIT: 8 reps.
- Elliptical for 15 minutes.
Well, that was quite different. The pump was intense, but much less fatiguing because I kept it short of failure. I wanted to be at 1 to 2 reps short of failure, but I don’t think I reached that for all sets. I kept the weights the same for each set of each exercise, and each set of each exercise came closer to that RIR target.
My weight this morning was 184.4.
Total steps yesterday was 16,015.
~ Rick