I did not subscribe to see you following instructions, you are our test pilot for unusual approaches, remember?
Now, next time use double the amount of husks and see if the protein shake turns into a protein bar.
LOL
LOL - funny you should mention this, I was kind of thinking that....like maybe I could make a quest bar out of it somehow, haha.
And "test pilot" doesn't mean I want to become a "crash test dummy"
So, today was just a light day - 3 scoops of protein powder and I'm about to have some Salmon and veggies. I'm just not hungry but trying to get my protein in. Last night it was hard getting to sleep - things just kept racing through my mind and I kept waking up and laying there thinking. Today I was pretty tired and run down.
Since I kind of skipped the workout last night, I decided to go ahead and do my back tonight. I already know what everyone is going to say here, "Just 4 sets!?" ....flame on. I know this approach is unpopular too and I am much less advanced than others on this forum, so I do listen - but this is what I did last year on the PSMF and it worked, so I'm going to try it again. The low volume matches the low calories
Anyway, here's the workout:
Deadlifts:
1 X 8 X 225 warm-up
Then a drop set as follows:
3 X 405 (carried failure)
1 X 375 (carried failure)
2 X 345 (carried failure)
5 X 315 (carried failure)
Pull Ups:
3 reps X Bodyweight + 25 pounds
I couldn't get the 4th rep so, without rest/superset fashion, I stepped up on a bench and proceeded to do negatives, where I got above the bar, stepped off the bench and lowered myself slowly.
Negative Pull Ups
8 reps X Bodyweight + 25 pounds - this wasn't quite to failure, but I was pretty damned winded.
Bent-Over Rows:
1 set X 4 reps X 175 (carried failure)
Under Handed Pull Downs - drop set:
7 X 135 (carried failure)
1 X 120 (carried failure)
2 X 105 (carried failure)
And that's it. Quick, but not so easy. I was actually sweating buckets.