06/03/2024 Training Log. Garage Gym Bro's Idaho Special Day 2. Back & Delts

Today's Training VLOG: https://youtu.be/oxeau-NWzjs?si=7_01fCTCfzj1bg5S

Today's training:

Warmup: single leg glute bridges, dead bugs, kettlebell swings-5x10

Ex 1: pullups-8,7,6,5

Ex 2: single arm kettlebell rows-12/12, 9/9, 8/8

Ex 3: DB lateral raise-20,15,15

Ex 4: bent over rear delt fly-16,15,15

(I supersetted the kettlebell swings with my pullups and I supersetted lateral raises and bent over rear delt fly).

Total Time = 40 minutes 

The shoulder is still dinged up a bit, so I'm limiting my pressing movements. I feel it a little during lateral raises, but not too much. I'm keeping the weight low and reps high for the shoulder isolations – which always seems like the best way to train lateral raises and rear delt flyes anyway.

The cut is going just fine. I'm managing a small calorie deficit, but I'm losing weight and body fat nearly painlessly. Nutrient dense foods, a small calorie deficit, and high activity levels are the way to go. Lifting 3-4 days per week, swinging kettlebells for 50 total reps daily, and lots of steps. Nutritionally, I've been dialing in the Greek yogurt, whey, tuna, and bison burgers.