Back 4/27/2025

Another back day down. This felt great too. Here is the workout:

  • Low Row: 2 sets to failur+.
  • High Row: 3 sets to failure+.
  • True pulldown: 1 set to failure+. This didn't feel as good as the list time I used it. Odd.
  • Superset: Cavble pull down with Cable Pullover (rope). 2 sets to failure. I wanted to experment with a different form for the pullovers and this nailed it. I too my body lower - to parallel wiht the floor, the let it go up slightly as I pulled the weight down wiht my lats. This felt great.
  • Cable crunches: 3 sets.
  • Knees Over Toes 3 sets.
  • Jumps 3 sets.
  • Elliptical 20 minutes.

I squeezed my back hard between sets as well. This was a good workout.

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 0.6 oz of bison liver, 0.6 oz of oysters, a can of sardines, a square of dark chocolate, 10 oz of brouind beef / bison and 4 eggs.
  • Meal 2 was 10 of ground beef / bison mix and 4 eggs.
  • Meal 3 was on the road. I had a bag of that Joberg meat, a slice of cheese, a double serving of yogurt with MRP Protein, and a RTD protein drink.
  • About two hours before bed I did eat a 8 oz sirloin steak and a slice of cheese.

My weight this morning was 183.9 and my bodyfat was 16.6 pounds. Less steps yesterday: 13,995.

~ Rick

WorkoutRick CartwrightWorkout