Back & Rear Delts 7/7/2025
No compromise… don't compromise your meals, your sleep, or your lifts. That is how you win. It is how you make progress. It takes consistency and discipline over time. No compromise.
I had great menal focus for todays back and rear delt workout. I went into it with a focus on feeling the muscles throiugh the entire range of motion. The result was a great pump and deep muscle activation. I am super happy with this workout.
The details:
- Superset: DB Pullovers + cable pullovers. I feel these work different parts of the ROM so I put them together and it was great.
- Yaters Rows: 3 sets to failure.
- Wide grip cablel pulldowns: 3 sets to failure with a drop set for the last set.
- Unilateral rrue row: 2 sets to failure with partials.
- Bilateral true row: 1 drop set to failure with partials.
- Reverse fly (Pec deck): 4 sets to failure with partials.
- A giant set: abs, knees over toes and jumping. 3 sets.
- Elliptical for 21 minutes.
This set a new bar for back work. It felt so good.
The macros for yesterday was:
- Calories: 3983 .. a little extra. I took a late hike in the heat and added a meal to prepare for todays workout.
- Protein: 268g
- Carbs: 54g
- Fat: 313g
My weight this morning was 184.0 and total fat was 16.6 pounds.
Total steps yesterday was 17,262.
~ Rick