Back And Rear Delts

We killed the back and rear delt workout today. I will just get to the numbers:

  • Machine Pullovers: 3 sets to failure with some partals to finish each set.
  • Chest supported DB rows: 3 sets to failure. I really felt the pump from these. I did them heavy and lower reps today.
  • DB pullovers: I superseted these with cable pullovers to get the full range of motion. That worked well.
  • Seated cable rows: 3 sets to failure. I used longer D handles for the 1st two sets, the the neutral grip stright bar for the last set. This felt amazing.
  • Crossing cable crossovers: 3 sets with a superset to trap shrugs on the 3rd set.
  • Giant sets of abs, knees over toes and jumping for 3 sets.
  • Elliptical for 20 minutes.

What an excellent workout. The pullovers felt amazing today and they will appear more often in future back workouts.

The macros for yesterday was:

  • Calories: 3240
  • Protein: 227g
  • Carbs: 73g
  • Fat: 235g

My weight this morning was 183.4. My total fat was 16.5 pounds.

Total steps yesterday was 13,736.

~ Rick

WorkoutRick CartwrightWorkout