Chest & Rear Delts
Wow, this was another great back and rear delt workout. The pump was great but the lift in general pushed my lats and delts hard. This was the workout:
- Cable high rows: We really focused on the stretch and contraction with these. I went a little heavy on the 1st set but dropped it for the other sets. I took it to failure with partials to toast my lats.
- Seated cable rows: 3 sets to failure. This is not a normal seated row .. we setup on a small bench and the low pulley. The angle really helped me to find a great stretch and the super contraction.
- Ture machine pulldowns superseted with cable pullovers. 3 sets to failure. This hit the lats hard and it felt great.
- True row machine: 3 sets to failure wiht partials.
- Facepulls; 3 sets to failure.
- I blew it .. forgot to do abs, knees over toes and jumping.
- Elliptical for 21 minutes.
Super workout even with forgetting abs and stuff.
The macros for yesterday was:
- Calories: 3171
- Protein: 215g
- Carbs: 53g
- Fat: 246g
My weight this morning was 184.9. My total fat was 16.6 pounds.
Total steps yesterday was 17,070.
~ Rick