Back 4/10/2025

Wow, I felt my back more today than ever. Maybe that is a bit overstated but it was real. Here is the workout:

High Row: 3 sets to failure with partials. This was a great starter and I was connecting really well. I added weight each set and went for the squeeze at the start, then more stright sets as it progressed.
Low Row: 2 sets to failure with partials. I started on the heavier side for the 1st set. Wow, this felt great.
Cable Pulldown 2 sets to failure with paritisls. I foused on a qood squeeze an stretch for as many reps as possibile then shifted to just making the lift until failure .. then did what I ouild get.
Superset seated cable row with pull down: 1 sets to failure with partisls. This was super good.
Superset neutral grip pull-up and cable pull down: I did not reach failure on the chins but this finished me off.
Cable crunches: 3 sets.
Knees Over Toes 3 sets.
Elliptical 23 minutes.

This was a great back workout. Now i need to connect with my arms tomorrow.

My food intake yesterday:

Pre-workout I had a 1 servings of yogurt, a scoop of meal replacment mix (HLTH Code). I added a second serving of stright yogurt post workout.
Meal 1 was 6 oz of salmon, 0.5 oz of bison liver, 0.6 oz of oysters, a can of sardines a square of dark chocolate and 4 eggs.
Meal 2 was 10.5 oz of ground beef / bison mix, A slice of white sharp cheddar cheese and 4 eggs.
Meal 3: Yogurt and a scoop of protein powder with anotehr slie of the cheese.
Meal 4 was a little bit of brisket and cottage cheese. When I got home I ahd 7 oz of ground bison.

My weight this morning was 183.5 pounds. I totalled 14,464 steps.

~ Rick