Back 5/6/2025

I love a good back workout .. .and that is what I got today. I focused more on rowing and kept it heavy. Here is the workout:

• Seated, chest supported unilateral rows: 3 sets to failure.
• Low Row: 2 sets to failure+.
  
• Low cable rows with narrow meutral grip: 1 set to failure+ with a good squeeze and stretch.
  
• High Row: 1 set to failure+.
  
• High Row Myoset .. 30 set rest, 7 sets .. to failure. This was tough.
  
• Pull down: 1 set to failure+.
  
• Cable crunches: 3 sets.
  
• Knees Over Toes 3 sets.
  
• Hopping 3 sets.
  
• Elliptical 23 minutes.
  

This was a good workout but I felt that I needed more overhead pulling .. that is why I added the pulldown set at the end. It was still a good workout.

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 .6 oz of bison liver, 0.7 oz of oysters, a can of sardines, a square of dark chocolate, 10 oz of bround 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 large sirlon steak, a slice of cheese and 4 eggs.
  
• About 2.5 hours before bed, I had a serving of yogurt with a scoop of protein.
  

My weight this morning was 184.1 pounds. Total steps yesterday was 16,973.

~ Rick