Back 3/24/2025

Today was a back day. There is more volume for a back day than what I was getting on my previous upper body day. In addition, I am going to falure and even adding some partials to that with most sets. The weekly volume is not much different but this was a fast workout. I did 20 minutes of elliptical at the end with a total time of under 1 hour. It sure felt to easy, but I had good connection to the back. Here is the wokkout:

• seated one arm pulldown: 3 sets to failure w/ partials
• True one arm rows: 2 sets to failure w/ partials
• cable wide grip rows focused on stretch and squeese to failure 2 sets. More focus on the squeeze!
• Machine pulldown .. to failure 2 sets
• Neutral grip pull up: 1 set Not to failure.

I am not sure when I will do any core work. I'll consider adding it at some point but we will see.

My food intake yesterday was decent. I didn't add much extra to my base intake.

• Pre-workout I had 1.5 servings of yogurt, a scoop of meal replacment mix (HLTH Code) and a scoop of powdered MCT.
• Meal 1 was salmon (6 oz) and 4 eggs.
• Meal 2 was a serviing of yogurt, a scoup of protein and a beef stick. I also had 10 oz of ground beef / bison mix and 4 eggs.
• meal 3 was 10 oz of ground beef / bison mix and 4 eggs.
• About an hour before bed I had another serving of yogurt and a scoop of protein. I added a slide of white, sharp cheddar cheese.

My weight this morning was 183.2 pounds. The total fat number ont he sale was way off today .. buggy results.

~ Rick