Back 11/8/2025

The trap bar felt like it was trying to crush me during warm-up, but it moved beautifully once I hit the first set. I didn’t lift as much as I did last time (310), but it felt strong. Here’s what I did:

• Trap bar deadlift: 3 sets of 5. Set 1 was 280, and sets 2 and 3 was 300.
  
• Chest supported DB rows: 3 sets to failure.
  
• Cable high rows: 3 sets to failure. For set 3 I supersetted it wiht cablle pullovers. That was intense.
  
• Superset: Wide grip seated row + Cable pullovers: : 2 sets to failure.
  
• Giant set: abs, knees over toes, jumping and rear delt cables. 3 sets.
  
• Echo bike HIIT: 8 reps.
  
• Elliptical for 15 minutes.
  

I got a really solid pump today. My back feels worked and my CNS still feels sharep.

My weight this morning was 187.2 pounds.

Total steps yesterday was 18,304.

~ Rick