Intense Back 5/26/2025
Today was back but this one was different .. I had a training partner again. That raised the bar and the intensity was insane. Here is the workout:
- Seated true row, unlateral: 3 sets to failure+ and even a little forced rep action.
- High Row, Hammer: 3 sets to failure+.
- Pulldown: 3 sets to failure+ with a drop set fot the last set.
- Superset: Seated cable row + cable puillover: 2 to failure+ .. wow.
- Superset finisher: Neutral grip chin + PUllover 1 set to near failure.
- Preformed in a giant set: Cable crunches, knees over toes, jumping (3 sets)
- Elliptical 23 minutes.
The intensity was off the chart today. Working out with someone always makes it intense but Derick raises the bar. Wow, this was great.
My food intake yesterday:
- Pre-workout I had serving of yogurt, scoop of MCT powder and 20g of blueberries.
- Meal 1 was 13g of bison liver, 14g of oysters, 164g of salmon, 3 eggs, butter and tallow.
- Meal 2 was 4 slices of thick cuit bacon, 4 eggs (1 dusk), an avocado, a slice of cheese (19g) butter and tallow.
- Meal 3 was 120g ground bison, 3 eggs, butter and tallow.
- I did hae this added meal about 2 hours before bed: 180g of yogurt and a scoop of Equip protein.
The macros for the day:
- Calories: 2892 (very close to on-target).
- Protein: 220.2g (right in the target range for this cut)
- Carbs: 37.2g (slightly above target)
- Fat: 205.9 (in target range but a little below protein grams)
My weight this morning was 183.1 and total fat was 16.5 pounds. This is great .. my weight stablized which I was hoping to do. I want ot get a slower loss. This was the best fat reading I have seen in a few days. Let's see where I am tomorrow after the holiday meal today. My plan is to have normal meals 1 and 2, then be very carnivore for meal 3.
Total steps yesterday was 15,343.
~ Rick