no actually, I think I WAS eating too many. Trying to stay lo carb but relying on veggies to fill me up. I kept track for awhile and I was getting 60-80 grams of carbs from them! Plus oatmeal and pwo carbs, etc…
wasn’t really lo carb anymore 
sigh
[quote]mom-in-MD wrote:
no actually, I think I WAS eating too many. Trying to stay lo carb but relying on veggies to fill me up. I kept track for awhile and I was getting 60-80 grams of carbs from them! Plus oatmeal and pwo carbs, etc…
wasn’t really lo carb anymore sigh[/quote]
I never really counted calories or carbs from veggies when I dieted. I think as long as you keep them reasonable, they shouldn’t have too much of an impact.
Day off? Day off? Don’t talk about days off! You kidding me! Day off? </Jim Mora voice>
Long week at work and had a fantastic sirloin with garlic mashed and green beans for lunch along with a nice big Cab Sav so I had some energy to burn and some erectors to fry.
A friend sent me a work out to try. It involved a shit ton of rack pulls and some other movements.
Rack Pulls were as follows:
Bunch of warms from 315 up to 365.
3 x 5 x 405
3 x 3 x 425
1 x 1 x 455
2 x 1 x 475
Ripped my hand open on the 2nd last set so the last set was performed with straps.
I also did some SM Rows, 1 arm DB rows, Chins and Shrugs @ a lower volume.
I’m going to need to roll the crap out of my erectors tomorrow.
PS: Oh how I’ve missed pulling.
I was eating anywhere between 2-4lbs/day.
Is that ‘reasonable?’ lol
Hope your not too sore today!
[quote]ddot76 wrote:
Day off? Day off? Don’t talk about days off! You kidding me! Day off? </Jim Mora voice>
Long week at work and had a fantastic sirloin with garlic mashed and green beans for lunch along with a nice big Cab Sav so I had some energy to burn and some erectors to fry.
A friend sent me a work out to try. It involved a shit ton of rack pulls and some other movements.
Rack Pulls were as follows:
Bunch of warms from 315 up to 365.
3 x 5 x 405
3 x 3 x 425
1 x 1 x 455
2 x 1 x 475
Ripped my hand open on the 2nd last set so the last set was performed with straps.
I also did some SM Rows, 1 arm DB rows, Chins and Shrugs @ a lower volume.
I’m going to need to roll the crap out of my erectors tomorrow.
PS: Oh how I’ve missed pulling.[/quote]
Nice racks, dude. Mid shin?
[quote]giterdone wrote:
[quote]ddot76 wrote:
Day off? Day off? Don’t talk about days off! You kidding me! Day off? </Jim Mora voice>
Long week at work and had a fantastic sirloin with garlic mashed and green beans for lunch along with a nice big Cab Sav so I had some energy to burn and some erectors to fry.
A friend sent me a work out to try. It involved a shit ton of rack pulls and some other movements.
Rack Pulls were as follows:
Bunch of warms from 315 up to 365.
3 x 5 x 405
3 x 3 x 425
1 x 1 x 455
2 x 1 x 475
Ripped my hand open on the 2nd last set so the last set was performed with straps.
I also did some SM Rows, 1 arm DB rows, Chins and Shrugs @ a lower volume.
I’m going to need to roll the crap out of my erectors tomorrow.
PS: Oh how I’ve missed pulling.[/quote]
Nice racks, dude. Mid shin?
[/quote]
These were about 3" below the knee.
[quote]mom-in-MD wrote:
I was eating anywhere between 2-4lbs/day.
Is that ‘reasonable?’ lol
Hope your not too sore today![/quote]
I’m not too sore today.
What kind of veggies? 4lbs of spinach is a whole lot of spinach. 
Thats a good spot for rack pulls. You can load them up and really get a good heavy pull down.
[quote]ddot76 wrote:
What kind of veggies? 4lbs of spinach is a whole lot of spinach. :-D[/quote]
Don’t knock it, it seemed to work for Popeye!
That mofo was strong too and built, predominantly in the forearms, didn’t have much mass anywhere else.
…uhmm…maybe it was Synthol.
Those were some heavy rack pulls. Are you doing those specifically to build up your erectors or for strength?
I would have thought they would react better to higher reps? but what do I know! (not much) There I answered for you.
[quote]ddot76 wrote:
[quote]giterdone wrote:
[quote]ddot76 wrote:
Day off? Day off? Don’t talk about days off! You kidding me! Day off? </Jim Mora voice>
Long week at work and had a fantastic sirloin with garlic mashed and green beans for lunch along with a nice big Cab Sav so I had some energy to burn and some erectors to fry.
A friend sent me a work out to try. It involved a shit ton of rack pulls and some other movements.
Rack Pulls were as follows:
Bunch of warms from 315 up to 365.
3 x 5 x 405
3 x 3 x 425
1 x 1 x 455
2 x 1 x 475
Ripped my hand open on the 2nd last set so the last set was performed with straps.
I also did some SM Rows, 1 arm DB rows, Chins and Shrugs @ a lower volume.
I’m going to need to roll the crap out of my erectors tomorrow.
PS: Oh how I’ve missed pulling.[/quote]
Nice racks, dude. Mid shin?
[/quote]
These were about 3" below the knee.[/quote]
Cool. Anything below the knee is good stuff. You have a strong back.
Last time I did them at that height, my low back felt a bit unstable with 475. I’m hoping to nail it cleanly next time.
[quote]FarmerBrett wrote:
[quote]ddot76 wrote:
What kind of veggies? 4lbs of spinach is a whole lot of spinach. :-D[/quote]
Don’t knock it, it seemed to work for Popeye!
That mofo was strong too and built, predominantly in the forearms, didn’t have much mass anywhere else.
…uhmm…maybe it was Synthol.
Those were some heavy rack pulls. Are you doing those specifically to build up your erectors or for strength?
I would have thought they would react better to higher reps? but what do I know! (not much) There I answered for you.[/quote]
LOL. Yeah Popeye needs to work on his lat spread and quad sweep. Too much olive oil I hear.
I would say that any combo (high reps or low reps/heavy) will build your erectors. I can tell you that the feeling from doing 25 banded hypers and 9 sets of heavy rack pulls has about the same torching effect on my erectors. (Except one ripped calouses off my hand)
Todd, you have ridiculously powerful squats considering your weight and caloric intake. That is utterly freakish. It’s one place I don’t even consider matching you.
beast
Sushi Power!
Went out for Sushi last night and did my part in killing a plate. Made some protein pancakes for breaky this morning all with the idea of having a GREAT leg session today.
I didn’t disappoint.
A. Lying Ham Curls
**bunch of warm ups (4 sets) then
4 x 8 x 140
**strength is really climbing fast now
B. Skwats
8 x bar/95/135/185/225/275/315
**felt STUPID strong on skwats. I really have to give a shout out to G1 for the Squat Setup video he posted in his log. Following that setup kept me super tight and thus super strong for all reps. Ri-DONK-ulous!!
Decide to push it a bit
3 x 335
1 x365
Totally owned 365. It felt like 225.
Loaded the bar up with 405 (PR) but convinced myself that can wait till next week. I had done a crap ton of squatting already and 405 would have been pushing it. I’ll shorten the volume next week and then make 405 cry like a school girl next week.
8 x 315 to finish.
C. Leg Press
20 x 6pps/7pps/7pps
56 x 5pps
At this point, can’t really walk. Felt a little tweak in my right adductor so went and spent 10 minutes stretching.
D. SM Reverse Lunge + SM Squat Superset
1st set was 6 reps/leg on reverse lunge and then normal stance squat for 15 reps @ 135lbs
2nd set was 8 reps/leg on RL and then Close Stance for 22 reps @ 135lbs
Erectors were just on fire by this point.
Finished with extensions.
E. Extensions
4 x 8 x 150lbs
Can’t wait to squat next week. Maybe I’ll find an open gym on Christmas and hit a PR of 405.
That’s good stuff. Tightness, or lack thereof, makes a huge difference for me.
I’m thinking about hitting 405 for a PR by the end of the year as well. But I use cheater knee wraps.
[quote]giterdone wrote:
That’s good stuff. Tightness, or lack thereof, makes a huge difference for me.
I’m thinking about hitting 405 for a PR by the end of the year as well. But I use cheater knee wraps. [/quote]
I had my belt with me but forgot my wrist wraps. My wrists were REALLY bothering me. If I had them, I think I would’ve given it a go.
[quote]ddot76 wrote:
[quote]giterdone wrote:
That’s good stuff. Tightness, or lack thereof, makes a huge difference for me.
I’m thinking about hitting 405 for a PR by the end of the year as well. But I use cheater knee wraps. [/quote]
I had my belt with me but forgot my wrist wraps. My wrists were REALLY bothering me. If I had them, I think I would’ve given it a go. [/quote]
I’m confused…you wrist strap in for a 405lb squat? That sounds bad.
nice strong pulls and squats. You’re tearing it up.
[quote]yonkey wrote:
[quote]ddot76 wrote:
[quote]giterdone wrote:
That’s good stuff. Tightness, or lack thereof, makes a huge difference for me.
I’m thinking about hitting 405 for a PR by the end of the year as well. But I use cheater knee wraps. [/quote]
I had my belt with me but forgot my wrist wraps. My wrists were REALLY bothering me. If I had them, I think I would’ve given it a go. [/quote]
I’m confused…you wrist strap in for a 405lb squat? That sounds bad.
nice strong pulls and squats. You’re tearing it up.[/quote]
Wraps, not straps.
Feeling strong like bull these days.
Monday-Fun Day
Shoulders
A. Reverse Machine Flyes
3 x 15 x 120
B. Seated DB Laterals
5 x 12 x 20lb’rs
C. Machine NG Presses (no lockout)
3 x 15 x 95
D. Machine Sides W/ Neg Assistance
15 x 40/55/65
E. Reverse Cable Flyes
3 x 15 x 17lbs/side
Finished with 4 sets of HS Oblique Crunches + Plate Raise supsersets
Bunch x Bunch
Shoulders are VERY SWOLE
You’re definitely strong like bull! Those squats are great and that’s after all of that volume. Sucks about the wrist pain and hope it gets better soon.
james
[quote]ddot76 wrote:
Feeling strong like bull these days.[/quote]
YES!! This is what I love to hear!
Great work on them squats. And, well, ALL your training! Beast mode for sure.
Sushi…mm…I’m a sashimi girl myself 
Keep up the momentum!!