Back & Rear Delts

Super back and rear delt workout today. Yes, we crushed it. The pump was great and started early.

The details:

  • Superset: Chest supported DB rows + cable pullovers. I love using pullovers early in a back workout. It worked great with these rows too. We did 3 sets. I went heavy on the rows.
  • Hammer High Rows: 3 sets to failure with partials.
  • Seated, narrow grip rows: 2 sets to failure with partials.
  • Seated, wide grip rows: 2 sets to failure with partials.
  • Unilateral rrue row: 2 sets to failure with partials.
  • Pullups: we did this suing the assisted machine so we coiuld keep the reps high. 3 sets to failure here.
  • Facepulls: 3 sets, 2 to failure, then a superset with reverse fly using the Pec deck to failure.
  • A giant set: abs, knees over toes and jumping. 3 sets.
  • Elliptical for 23 minutes.

Extra rowing today and it felt really good. The pack was pumped!

The macros for yesterday:

  • Calories: 3437
  • Protein: 240g
  • Carbs: 46g
  • Fat: 269g

My weight this morning was 185.2.0 and total fat was 13.0 pounds (I don't think that is correct).

Total steps yesterday was 15,517.

~ Rick

WorkoutRick CartwrightWorkout