Back 5/1/2025

It was a back day with a focus on more ovehead pulling movements. That focus was good, but I will keep in more rowing. Here is the workout:

• Cable Pulldowns: 2 sets to failure+. I used a little more weight for both sets.
  
• Cable Pullovers: 2 sets to failur+.I am still trying to make these work .. this was not bad, but I need to keep working at it.
  
• Seated cable high row (unilateral): 2 sets to failure+.
  
• Seated DB Rows: 2 sets to failiure+ .. boy do these feel good.
  
• Seated cable rows, wide grip, elbows out. 2 sets to failure+.
  
• Pullup, neutral grip: 1 set.
  
• Cable crunches: 3 sets.
  
• Knees Over Toes 3 sets.
  
• Hopping 3 sets.
  
• Elliptical 20 minutes.
  

I am much better at feeling my back squeeze but keep trying to make it better. Super great in that area, but I did not feel my mental state was as good today. Need to try different music:).

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, 0.5 oz of oysters, a can of sardines, a square of dark chocolate, 6 oz of salmon, 1/2 an avocado and 4 eggs.
  
• Meal 2 was 10 of ground beef / bison mix and 4 eggs.
• Meal 3 was 10 oz of ground beef / bison mix, 4 eggs and a slice of cheese.
  
• At about 2.5 hours before bed, I had a serving of yogurt with a scoop of protein.
  

My weight this morning was 183.8 and my bodyfat was 16.5 pounds. Total steps yesterday was 18,402.

~ Rick