Super great back workout today. We moved read delts to back day and this was the first time to try that. It felt good.

Here is the workout:

Wide grip pulldowns: 2 sets to failure+.
Chest supported bilateral DB Rows: 3 sets to failure+. I went heavy on these and the pump was great.

Cable high rows: 3 sets to failure+. These are really feeling good. The sretch and the contraction are both intense.
Super set of seated cable low row and cable pullover: 3 sets to fialure+. Wow.
Superset: cable face pull and peck deck rev fly: 3 sets to failure+.
Elliptical for 23 minutes.
Preformed in a giant set: Cable crunches, knees over toes, jumping (3 sets). I forgot to do these until I was doing cardio and did them after that was complete.

Great intensity today. I added prewoork carbs today .. well, more than I have used forever. 30g worth. My brain was not working well on this. I didn't like it.

My food intake yesterday:

Pre-workout I had serving of yogurt, scoop of MCT powder, a scoop of Equip protein and 3 strawberries.
Meal 1 was bison liver, oysters, 121g of ground bison, 4 eggs, another serving of yogurt, butter and tallow.
Meal 2 was ground bisonm, 4 raw eggs, a slice of cheese, a square of chocolste, butter and tallow.
Meal 3 was 130g of bison NY steak, 4 eggs, yogurt, butter and tallow,

The macros for the day:

Calories: 3134
Protein: 229g
Carbs: 60g
Fat: 226

My weight this morning was 184.4. My total fat was 16.6 pounds.

Total steps yesterday was 17,339.

~ Rick

Back & Read Delts 6/7/2025