Back & Rear Delts
The grind is the journey. It has beem a while since I felt that, biut but sometiems you get up and it feels like going to the gym and killing a workout is a grind. Wake up .. go do the workout and enjoy the journey. Making it happen always feels amazing, especially when you win those mental battles.
Today was back and rear delts. Both Derek (@lifting2recover on IG) and I finished with a great pump and felt supper happy about the workout.
The details:
- Unilateral cable high rows: 3 sets to failure with partials.
- Chest supported rows, neutral grip: 3 sets to failure with partials.
- Chest supported rows, wide grip: 1 sets to failure with partials.
- True pulldown machine: 3 sets to failure with partials.
- Seated cable rows: 2 sets to failure.
- Superset assisted wide grip pullups and narrow grip pulldowns. 2 sets to failure.
- DB chest supported reverse fly: 2 sets to failure.
- Cable crossing reverse fly: 2 sets to failure.
- A giant set: abs, knees over toes and jumping. 3 sets.
- Elliptical for 21 minutes.
This was a great back workout. Finished with a good pump and felt like I had nailed it.
The macros for yesterday was:
- Calories: 3525 .. a little extra to stop some weight loss.
- Protein: 232g
- Carbs: 49g
- Fat: 276g
My weight this morning was 184.0. That was slightly up but my total fat was 14.7 pounds.
Total steps yesterday was 16,915.
~ Rick