Adarq.org

I do chin ups because its more comfortable for me and I want to build bigger lats. I just wish I could use a wider grip for them but that hurts my wrists like hell (my gym doesn't have kinked chin up bars). Also, I get a bigger ROM with chins than pull ups.

To work my upper back, I do pendlay rows with an overhand grip and deadlifts (the lockout at the top works your upperback).



Generally, if I were to do pullups, I would do rows with an underhand grip and vice versa. But I would suggest chin ups with a slightly wider grip and use rows and deadlifts to build thickness in your back.

Here's what I do (you can check my log for it). Instead of using calculators to determine how many calories I burn generally over the course of the day, I ONLY do that for my BMR. So I calculate my BMR (~2,000cal) and then I calculate the separate activities by looking them up... not by using a calculator for "light activity for 2hrs."

Example from my log:

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
2 slices of pizza                             +540
5 eggs                                          +310
4 cups whole milk                          +600
2 scoops protein                            +240
Chicken platter                             +850
1 serving grapes                           +60
Total in                                     +2,600   
 
BMR                                            -2,000
Walked 8 miles                             -800
Worked out                                  -200
Thermic effect of food                   -300
Total out                                  -3,300   

Balance                                   -700cal

After cutting for 6 weeks at -500cal a day and only losing 4lbs (instead of the predicted 6), I simply am now cutting at -700cal.


There is some estimating/rounding involved (like with how many calories I've burned lifting or walking, but I look those up for ballpark figures), so I just adjust the caloric balance for the day and continue for there.

Even if my numbers are way off, as long as I drop weight consistently and at the right pace it doesn't matter to me because I've found a balance. Kind of like how you use an old scale, and you're not sure if its 5lbs heavy or 5lbs light, but as long as its consistent and you go from 230lbs to 220lbs, you know you've dropped 10lbs.

Now that you're used to having 500+ pounds on your back pretty much every day, does it make the squats feel really light?

I see. So you did two cluster sets of 20.

and in each of those clusters you did 8-pause-6-pause-6

i actually typo'd on purpose, kind of like when i say 'lets meat up'.

lol i always say this to girls.

"so where can i meat you?"

benched 215x4... most ive ever done in my life.  have increased every workout since doing 185x4 (with a large struggle).
using the 4/7/7 rep scheme that put 70lbs on my squat in 7 weeks. Seems to be working 

however i think the gains will stop VERY soon since I'm cutting.... i just hope I can hit 225x4 sometime in october. next week i'll hit 220x4, but not sure if I'll be able to do it on the first attempt. If i'm really psyched up and my form is good that i can for sure.

<a href="http://www.youtube.com/watch?v=uoTd4RQt7As" target="_blank">http://www.youtube.com/watch?v=uoTd4RQt7As</a>

but holy shit it really does load faster. what did u do to fix that?