Back 5/14/2025

I didn't sleep well last night but woke up on my normal schedule and made it into a great workout.

• Low Row machine: 2 sets to failure+. It was a bit heavier than last time I did low rows.
  
• High row machine: 3 sets to failure+. Wow, these felt great today.
  
• Wide grip chest supported rows: 2 sets to failure+ with hard squeeze.
  
• Superset: neutral grip pullups to failure+ superseted with cable pullovers to failure.
  
• Giant set: pronated grip pullup (sloppy) + pullover + pulldown. I went to failure on all three.
  
• Cable crunches: 3 sets.
  
• Knees Over Toes 3 sets.
  
• Hopping 3 sets.
  
• Elliptical 23 minutes.
  

This was about a 45 minute workout + the cardio. It felt great and my back was super engaged.

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 .7 oz of bison liver, 0.7 oz of oysters, 10 oz of ground bison / beef mix, a slice of cheese and 4 eggs.
  
• Meal 2 was 10 of ground beef / bison mix, a slice of cheese and 4 eggs.
  Meal 3 was a bison sirlon steak a slice of cheese and 4 eggs.
  About 3 hours before bed, I had a serving of yogurt with a scoop of protein.
  

My weight this morning was 185.3 and total fast was 16.7 pounds. Total steps yesterday was 115,633.

~ Rick