Back 4/23/2025

This back day was more row focused and maybe it was not as good a 'feel', but it was stull a good one. Here is the workout:

• Explosive Yates rows: 2 sets to failure. I used a heavier weight but lift it fast and exploding from the bottom. I didn't feel the connecion as much, but that did train different fibers.
  
• Yates rows with slower, more focused contractions. 1 set to failure+. This felt great. The weight was lighter but it was good. Pull down: 2 sets to failure+.
  
• Pulldowns: 2 sets to failure+. These were focused on the squeeze, keeping the souilders down, and allowing a good stretch.
  
• Cable pullovers, one hand at a time: 3 sets to failure+. The first set was too light so I stopped at 5 reps. The other two were great.
  
• Superset: Seated csable, wide and elboes hight row: Chin ups, neutral grip, engating lower lats. 2 sets to failure.
  
• Cable crunches: 3 sets.
  
• Knees Over Toes 3 sets.
  
• Elliptical 20 minutes.
  

I am not going to say this was a great workout .. but it was good. I didn't 'feel' my back as good as the last workout. I think this is the focus on rows and the selection of movements. I'll change it up again next back day.

My food intake yesterday:

• Pre-workout I had serving of yogurt with a scoop of protein. I added a second serving of yogurt post workout.
  
• Meal 1 was 10 of ground beef / bison mix, 0.5 oz of bison liver, 0.7 oz of oysters, a can of sardines a square of dark chocolate and 4 eggs.
  
• Meal 2 was 10 oz of ground beef / bison mix, a slice cheese, and 4 eggs.
  
• Meal 3: a sirloin steak and 4 eggs.
  
• About 2.5 hours before bed I had a serving of yogurt, a scoop of protein powder and a slice of cheese.
  

My weight this morning was 183.8 and my bodyfat was 16.5 pounds. I got more steps yesterday .. 19,832 steps for the day.

~ Rick