Winter 2023/24 - Recovery Diet - Day 49
00:00 - Preworkout Meal (kCal 442 P 33 C 58 F 8)
00:48 - Lat Prayers
01:36 - Pullups
02:27 - BB Rows
03:02 - Lat Pulldowns
03:34 - Meal A kCal 476 P 35 C 57 F 13
03:51 - Meal B kCal 370 P 32 C 37 F 11
04:03 - Meal C kCal 452 P 28 C 47 F 16
1/29/24
Weight 163.8
Systolic 105
Diastolic 65
Oxygen 0
Pulse 52
Sleep 6.5
Protein 204
Carbs 260
Fat 61
Calories 2399
Water (gal) 1
Training AM Back
Training PM Off
Posing (Total Mins) 2
Cardio 0
Dog Walk (Min) 0
Nap (Min) 0
Belly Caliper (mm) 0
Notes Great morning workout. I focused on contracting my back muscles and did lots of reps. I started with lat prayers (cable rope lat pullovers) using FST-7 style sets of 15 with 30 seconds rest. I kept going until I felt a great connection to my lats. I then moved to pullups, where I focused squeezing the lats which means I don't come up nearly as high as I used. Chest to bar doesn't count was my motto!
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