Adarq.org

internet died a couple of days ago, hence the journaling gap. was out too late last night at a halloween party but i didn't drink much (4 beers over the course of 5 hours) so on balance not too much harm done. will go out again tonight but probably not stay out so late and continue to keep the booze moderate.

in non-fitness news: i read a lot -- at least 20 books a year since college and usually more than 25 -- but i counted up last august and realized that only 25% or so of the books i'd read over the previous 4+ years were by women. no good excuse for that, so i decided to read nothing but women for the rest of the year and afterward try to keep the balance 50/50. i've read 47 books since then (35 in 2015 so far) and 28.5 of them are by women. just picked up 48 and 49, both by women. good job, me.

WEIGHT: ???
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- DRLVJ x ~10-12
30.5 SVJ, 33 off one, 34 off two. but apart from one 34+ jump off four everything off four was wack. just off.

- superset x 2
-- line hops forward and back x 60 contacts
-- line hops side to side x 60

- squat hold 315 x 10s

- squat 265 x 5,5,5

- pull up x 10+3+3+2

- DB RDL 70s x 12,12

- stretch

DIET
breakfast: smoothie, two cups of coffee
lunch: n/a
dinner: mush, lettuce, two cups of milk
other: whey shake

SLEEP
6-6.5 hours

countermovement jump is just a full-speed SVJ. as opposed to a paused jump or a squat jump (with your hands on your head or otherwise not moving).

not adarq, but science-based medicine is the first place i look when i have questions like that. https://www.sciencebasedmedicine.org/evaluating-milk-and-its-substitutes/

Soy milk was one of the earliest milk substitutes. Soy comes closest to real milk from a nutritional perspective, and some are fortified with vitamins to closely mimic real milk. Soy contains alpha-linolenic acid (ALA), an omega-3 fatty acid too, but if you’re not a vegan, you’d be better off eating other omega-3 sources. The relationship between soy and cancer is unclear.

...

If you enjoy drinking milk, there’s no convincing evidence to suggest you’re doing your body badly. If you’re consuming milk strictly for the perceived health benefits, then it’s fine to omit it from your diet. Milk isn’t magical and it isn’t poison. The same applies to the milk substitutes. If you want a milk-like beverage to drink, then there are lots of choices, and you can probably find one that you find palatable and is also fortified to deliver many of the nutritional benefits of regular milk.

love the reaction of the guy in the red shorts.

my upvotes are back! suck it, random downvoter guy!

vag don't burst my fucking bubble! 

yesterday was too tired to do anything in the evening. seriously, felt like i was falling asleep for like four hours. then i did fall asleep.

10/27 DIET
breakfast: smoothie, cup of coffee
lunch: mac and cheese with chicken meatballs
dinner: pulled chicken, three-bean salad, lettuce
other: two cups coffee