Back 6/3/2025

What an amazing back workout. The pump was intense and I trashed my back. I know, that is not the goal, but it sure felt amazing. For now, this is what is working.

Here is the workout:

  • DB Rows: 2 sets to failure+. I went heavy on these and I was feeling a pump after just 2 sets .. really intense.
  • Wide grip pulldowns: 2 sets to failure+.
  • Narrow, neutral grip pull down: 1 set to failure+ .. the stretch was limited due ot the v-handle but it sill was a good set.
  • High row machine: 3 sets to failure+ with some help on the last couple reps. I tried different grips / handles etc to get mroe out of the machine. I am not sure I solved it, but it sure felt great.
  • Superset: Seated cable row + cable puillover: 2 to failure+.
  • Superset wide neutral grip seated cable row + cable pullovers: 2 sests to failure+.
  • Preformed in a giant set: Cable crunches, knees over toes, jumping (3 sets)
  • Elliptical for 21 minutes.

This was intense and I can't wait to see how this feels over the next 24 hours. Yes, that is nuts.

NOTE: Next week we will move rear delts to back day.

My food intake yesterday:

  • Pre-workout I had serving of yogurt, scoop of MCT powder, a scoop of Equip protein (I have a full scoop in my tracking app, but I really don't think it was a full scoop) and 21g of blueberries.
  • Meal 1 was bison liver, oysters, 121g of ground bison, 4 eggs, butter and tallow.
  • Meal 2 was 161g of yogurt, 2 raw eggs, 2 scoops of HLTH code MPR, 17g of butter.
  • Meal 3 was at Bob Evans .. we had lunch with a friend from the BNC coommunity (Sherr). I had 5 eggs and 4 slices of bacon.
  • About an hour before bed I was still hungry so I had a can of sardines, 1/2 of a small avocado and a little butter. That was a good mashup.

The macros for the day:

  • Calories: 3001
  • Protein: 222g
  • Carbs: 50.9g (slightly above target)
  • Fat: 216

Not prefect, but that worked.

My weight this morning was 184.0. I am hold some water today .. that was up from yesterday almost 2 puunds. My total fat was down to 14.7 pounds. That's not right either.

Total steps yesterday was 14,011.

~ Rick

WorkoutRick CartwrightWorkout