Back 5/30/2025
This was a solo back workout but I still found a good level of intensity and a great pump. Derick and I will wokout together gain on next week. He ahs some commitments that will have him working out a different times over the weekend.
Here is the workout:
- Pulldowns: 3 sets to failure+ with a drop set on the last set.
- Unilateral low row: 1 sets to near failure. The form here was off. I usually do this standing up. It just don't feel right today.
- Bilateral low row: 1 sets to failure+.
- Superset: Seated cable row + cable puillover: 2 to failure+ .. wow.
- Seated cable high pull superseted with cable pullovers: 3 sests toi failure+. This was amazing. The squeeze and the stretch felt super great and the pump blew my mind.
- Wide grip t-bar row: 2 sets to failure+.
- Neural grip pullups: 2 sets to failure.
- Preformed in a giant set: Cable crunches, knees over toes, jumping (3 sets)
- Elliptical 23 minutes.
As I wrote, the intensity was really good for a solo workot. I will feel this for hours.
My food intake yesterday:
- Pre-workout I had serving of yogurt, scoop of MCT powder and 15g of blueberries.
- Meal 1 was bison liver, oysters, a tin of sardines, 90g of ground bison, 3 eggs, butter and tallow.
- Meal 2 was 120g of ground bison, 4 eggs, ½ an avocado, a slice of cheese (19g), a square of dark chocolate (100%), butter and tallow.
- Meal 3 was 110g ground bison, 3 eggs, a serving of yogurt, butter and tallow.
The macros for the day:
- Calories: 2811
- Protein: 201g
- Carbs: 39.4g (slightly above target)
- Fat: 209
My weight this morning was 183.0 and total fat was 16.5 pounds. The scale said my bodyfar was just over 9% so with stable fat i thingks I added lean tissue. I'll just keep moving forward with the cut.
Total steps yesterday was 17,080.
~ Rick