Back 4/14/2025
This was not as good as the last back day, but it sure was close. I am getting really good at lifting with my back muscles and feeling the connection. The choice of exercise makes a difference so I have to keep that in mind. Here is the workout:
- Pull down: 2 sets to failure+.
- Superset High Row and cable pullover (one arm): 3 sets to failure+. I actually did a set of high rows that was too heavy, the did 3 of the superset at the right weight. This felt amazing.
- True Seated Row: 2 sets to failure+. The first set of one arm, then I did both armms for set 2. This was not as good as the low row. I think I'll try some supproted DB rows next time.
- One arm seated cable high row: 2 sets to failure+. This was great, but I had trouple keeping the bench from moving.
- Chinup: 1 set but short of failure.
- Cable crunches: 3 sets.
- Knees Over Toes 3 sets.
- Elliptical 23 minutes.
I loved how this felt. Great pump and amazing stimulation.
My food intake yesterday:
- Pre-workout I had serving of yogurt, a scoop of meal replacment mix (HLTH Code). I added a second serving of yogurt post workout.
- Meal 1 was 6 oz of salmon, 0.7 oz of bison liver, 0.7 oz of oysters, a can of sardines a square of dark chocolate and 4 eggs.
- Meal 2 was 11 oz of ground beef / bison mix, A slice of and 4 eggs. I was still hungry and added a serviing of yogurt and protein.
- Meal 3: 10.5 oz of of ground beef / bison mix, A slice of white sharp cheddar cheese and 4 eggs.
Meal 4 was a little bit of brisket and cottage cheese. When I got home I ahd 7 oz of ground bison. - About 2.5 hours before bed I had a serving of yogurt and a scoop of protein powder. I added a slice of sharp white cheedar cheesze.
My weight this morning was 183.9 and fast was 16.5 pounds. I accumulate 13,071 steps for the day.
~ Rick