Back & Rear Delts

There are few things that get me as excited as good back workout. The pump, the hard squeeze at the top of a set of rows .. it does not get better. The details follow:

  • Superset: DB pullovers + cable pullovers. This felt amazing. I went a little to heavy on the 1st set of with the dumbells but the combo with cables was amazing. We did 3 sets to failure with partials whne possible.
  • Seated rows using D-handles (with an extender). I love doing these this way. The contraction is great and I will get an awesome stretch. 3 sets to failure with partials.
  • Unilateral cable High rows: 3 sets to failure with partials.
  • Superset: wide grip t-bar rows and Shugs. 2 sets to failure with partials.
  • Reverse chest supported DB flys: 3 sets to failure. Super intense and great delt pump.
  • A giant set: abs, knees over toes and jumping. 3 sets.
  • Elliptical for 20 minutes.

Great workout. I don't have much to add .. just amazing.

The macros for yesterday:

  • Calories: 3659
  • Protein: 232g
  • Carbs: 44g
  • Fat: 298g

My weight this morning was 183.4 and total fat was 16.5 pounds. I may need to add another 200 calories.

Total steps yesterday was 17,768.

~ Rick

WorkoutRick CartwrightWorkout