Back 4/18/2025

This was another great back workout. I am rally please with how these are feeling. Here is the workout:

  • Pull down: 2 sets to failure+.
  • Low Row: 2 sets to failure+.
  • High Row: 2 sets to failure+.
  • Wide grip, chest supported row: 2 sets to failure+.
  • True Pulldown: 1 Drop set for 3 drops.
  • Cable crunches: 3 sets.
  • Knees Over Toes 3 sets.
  • Elliptical 23 minutes.

I can't say it enough .. this felt amazing.

My food intake yesterday:

  • Pre-workout I had serving of yogurt with a scoop of protein. I added a second serving of yogurt post workout.
  • Meal 1 was 10.5 of ground beef / bison mix, 0.7 oz of bison liver, 0.6 oz of oysters, a can of sardines a square of dark chocolate and 4 eggs.
  • Meal 2 was 10.5 oz of ground beef / bison mix, a slice cheese, and 4 eggs.
  • Meal 3: a 10 oz NY strip and 4 eggs.
  • About 2.5 hours before bed I had a serving of yogurt and a scoop of protein powder.

My weight this morning was 184.1 and my bodyfat was 14.7 pounds. That can't be right. I accumulate 16,026 steps for the day.

~ Rick

WorkoutRick CartwrightWorkout