Back 4/6/2025
Stacking workouts with another back day and it was a good one. Here is the workout:
- Low Row: 3 Sets. I wanted to use the neutral grip but had to lower my hands to the sligly angled handle to get a good feel on the lats. I went for a hold at the top, squeeze and then a deep stretch. It felt great. I took this to failure and added partials.
- Cable Pullover: 2 sets. This was a good squeeze at the bottom but not as much strech as I would like. Took it to failure with partials.
- Pull Down: 2 sets. This was super good. I started with a slower and controled squeezering effort, then it got faster as I reached failure. I added some partials.
- Chest Supported T-Bar Row, Wide grip: 1 set to failure with some paritals.
- Neutral Grip Pull-ups to failure.
- Cable crunches: 3 sets
- Knees Over Toes 3 sets
- elliptical 23 minutes
I am trhing to further improve the connection to my back muscles. I have added this outside of the back lifts: During non-lifting times i am contracting my lats and squeezing. I can do this in the car or seated at home. I just position my lats and try to squeeze them to feel them contract. I think it will help over time.
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 with a Jocko RTD protein drink.
- Meal 1 was 10.5 oz of ground beef / bison mix, 0.5 oz of bison liver, 7 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 and 4 eggs.
- Meal 3 was a smaller bison sirloin steat and 4 eggs.
- About 2.5 hours before bed I had serving of yogurt and a scoop of protein.
My weight this morning was 183.1 pounds and my bodyfat showed 16.5 lbs today. My step count yesterday was 11,564.
~ Rick