Today was back and a little rear delts. Yes, we killed it. It was so good and the connection was great.

Here is the workout:

True machine pull down: 3 sets to failure. I didn't add any drops here, just some partials or assisted reps for each set. I had not done these for a while and Derick had never used this pieces. It felt great and I will use it again. I think going lighter was key to getting a good squeeze.
Seated low row machine. 3 sets to failure and with some partial reps. We did the 1st two sets as single arms, then the last set was bilateral.
High Row machine: 3 sets to failure with set 3 including a drop. I went heavier today ... it felt really good.
Chest supported seated rows (TRUE): 2 sets to failure with partials.

Neutral grip chins superseted with a set of cable pullovers: 1 set to failure. This finished me.
Reverse cables: 2 sets to failure and with strick form and partials. This sure felt great.
Giant sets of abs, knees over toes and jumping for 3 sets.
Elliptical for 21 minutes.

Another intense workout.

My food intake yesterday:

Pre-workout I had serving of yogurt, scoop of MCT powder, a scoop of Equip protein, strawberries and blueberries.
Meal 1 was bison liver, oysters, ground bison, 4 eggs (one duck), another serving of yogurt, s squere of dark chocolate, butter and tallow.
Meal 2 was ground bisonm, 4 eggs (1 duck), a slice of cheese, a square of chocolste, butter and tallow.
Meal 3 was 150g of piedmontese sirloin steak, 4 eggs, a slice of cheese, butter and tallow,

The macros for the day:

My weight this morning was 183.3. My total fat was 16.5 pounds.

Total steps yesterday was 21,690. I was super active.

~ Rick

Back & Rear Delts