Back 3/28/2025
Today was an intense back workout. When I made this change to my workouts I mentioned I wanted to focus on feeling the muscles work and getting a better mind-muscle connection. This workout moved in the dirrection today. I could feel the lat / back muscles working and the squeeze was amazing. Here is the workout:
- Seated rows (True Machine): 3 sets. The first two sets were alternating amrs as drop sets for 2 rouhnds, to failure. The 3rd was a stright set to failure with partial reps added to finish the set. Wow, felt great.
- Seated Wide Rows: 2 sets. The target here was the upper lats, focused on the squeeze at the top, then the stretch. I still went to failure with some partial reps to finsih the set.
- Pull downs: 2 sets. I took this to failure with partials to finish the each set.
- High Row: 2 Sets. This really was amaazing. I had a mirror to watch my lats and I squeezed hard.
- Neural grip chin: 1 set to failure.
- Rope crunch: 3 sets
- Knees over toes work & Hopping.
- I finsiehd with 20 minutes on the elliptical.
My back is done. I still feel it and expect I will all day. I don't feel as strong but I sure do feel this is moving me in the right direction.
My food intake yesterday:
- Pre-workout I had a 1 servings of yogurt, a scoop of meal replacment mix (HLTH Code).
- Meal 1 was 0.6 oz of oysters, 0.7 oz of bison liver, 10.5 oz of ground beef / bison mix, 4 eggs and a serving of yogurt.
- Meal 2 was 10.5 oz of ground beef / bison mix and 4 eggs.
- Meal 3 was 10 oz of bison sirloin steak, a slice of white sharp cheddar cheese and 4 eggs.
- I geuss somewhere in there I had an early serving of yogurt and a scoop of protein with a beef stick. This was early because I had to pickup bision and raw milk.
My weight this morning was 183.8 pounds. My step count yesterday was 14,557. Fat is holding study but I don't have an update.
~ Rick