Back & Rear Delts
This was my first back workout after the weekend travel. I had to do it solo since Derek started a new job this week. I am so happy for him but I did miss his energy. I kept the intensity high but there is no matching how a training partner seems to add extra for every lift. I will be solo a lot for a couple weeks and then it will change. Let's just get to the numbers:
- Cable pulldown: 3 sets to failure.
- Chest Supported, Neutral grip rows: 3 sets to failure.
- Superset: Cable high rows + cable pullovers: 3 sets.
- Superset: Chest supported wide grip rows + Trap Shrugs. 3 sets to failure.
- Chest supported reverse flys: 3 sets to failure.
- Facepulls: 3 sets to failure.
- Reverse crossing cable fly 2 sets to failure.
- superset reverse cable fly and Reberse pec deck: 1 set.
- A giant set: abs, knees over toes and jumping. 3 sets.
- bike sprints: 8 reps.
- Elliptical for 12 minutes.
This was not my best effort but I did get a gret pmmp and felt good so I'll take it.
My weight this morning was 184.8.
Total steps yesterday was 12,635.
~ Rick