Back and Rear Delts

The volume felt right today and the pump was amazing. It was back to back and rear delts today.

Here is the workout:

Unilateral cable high row: There were seated on a bench. We did 4 sets .. four becuase it felt so amazing. Every set was to failure with partials. I really like this exercise.
Yates BB row: 2 sets to failure. I like how these hit the lats.
Pull down: 3 sets to failure with paritals. Set 3 was like a set with continous stripping of weights unitl I stopped . about 4 drops. That was intense and a little crazy.
Chest supported seated rows (TRUE): 2 unilateral sets to failure with partials then 1 bilateral set to failure with a drop for a few more reps.
Face pulls: 2 sets to failure.
Reverse fly (peck deck): 2 sets to failure with partials.
Elliptical for 23 minutes.
Giant sets of abs, knees over toes and jumping for 3 sets.

Excellent workout.

My food intake yesterday:

Pre-workout I had serving of yogurt, scoop of MCT powder, a scoop of Equip protein, and 25g of a carb powder (samples I received). It was actually a decent carb.
Meal 1 was salmon, 4 eggs, 1/2 an avocado, a slice of cheese. butter and tallow.
Meal 2 was ground bison, 4 eggs, a slice of cheese, butter and tallow.
Meal 3 was ground bison, 4 eggs, a slice of cheese, butter, tallow, and a square of chocolate.

The macros for the day:

My weight this morning was 182.9. My total fat was 14.6 pounds.

Total steps yesterday was 13,700.

~ Rick