Back May 18, 2025
This was a great back workout. I slept about 30 minutes longer than normal but I woke up ready to 'killed' my back muscles.
Before I get into it I want to chat about my current 'fat' status. I can tell I have added a little fat in my gut. The average fat has slowly climbed. It's not a lot but this happens when I eat at 'maintance' and tend to add foods over time. The last time felt this my fat level was up to 22 lbs. I am between 17 and 18 now, at least that is my estimate. I am in a much better place this time.
I am giving serious consideration to a 'reset' (a mini-cut) in June. It will not take a month to rest, but I will likely cycle some lower intake days or a hard cut for a couple weeks. I will decide how this looks between now and the end of the month. After that I will go back to maintance for the rest of the year.
Now the intense back workout:
- Yates BB rows: 2 sets to failure+. This was not heavy but the squeeze as great.
- Pull down: 2 sets to failure+. I superseted a set of cable pullovers with the second set.
- Seated cable rows: 2 sets to failure+.
- Cable high pulls: 3 sets .. I didn't reach failure on the first set becuase it was too light. For set 3 I added a superset with cable pullovers again.
- Cable crunches: 3 sets.
- Knees Over Toes 3 sets.
- Hopping 3 sets.
- Elliptical 23 minutes.
My back was pumped after this workout. I am feeling great but I will have to start thinking about a day off. I wiil likely tkae one before the next quad focused leg day .. but 1st I have arms and then a ham focused leg day.
My food intake yesterday:
- Pre-workout I had serving of yogurt with a scoop of protein. Post wokrout I added a second serving of yogurt, also with protein powder.
- Meal 1 was .5 oz of bison liver, 0.6 oz of oysters, 10 oz of ground bison / beef mix 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 double serving of yogurt with a scoop of protein.
My weight this morning was 184.5 and total fast was 16.7 pounds. Total steps yesterday was 19,188.
~ Rick