7276
MOVIES & ENTERTAINMENT & SHeeT! / Re: homeland - cable tv series showtime
« on: November 06, 2012, 10:01:10 am »
my parents just started watching it, said the same thing. have to check it out.
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7277
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 06, 2012, 09:52:19 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right elbow a tiny bit during squatting, not as bad as before
FATIGUE: low
- warm up
- DLRVJ x 8
meh, pretty bad, mostly around 31.5, a couple higher a couple lower.
- ME MR half tuck 5 x 5
- ME pogo 3 x 5
mixed in shoulder internal rotation work between sets of these and the half tucks. lacrosse ball to pec, targeting stretching, 1st rib stuff.
- squat 310 x 3,3,3 | 285 x 8,6 | 275 x 4
i have no wind. legs were fine but i couldn't keep form because i got out of breath.
on the plus side, the 310 sets were the strongest i've felt on squat in a good while. fast and smooth.
- OHP 95 x 8,8
- pull up x 8,8
- some leg raises and glute bridges
- stretch
ETA: nutrition intake yesterday.
P 168
C 208
F 109
cal 3,184
too low on the protein, too high on the fact. also, not enough veggies. but not terribly far off.
SORENESS: none
ACHES/INJURIES: right elbow a tiny bit during squatting, not as bad as before
FATIGUE: low
- warm up
- DLRVJ x 8
meh, pretty bad, mostly around 31.5, a couple higher a couple lower.
- ME MR half tuck 5 x 5
- ME pogo 3 x 5
mixed in shoulder internal rotation work between sets of these and the half tucks. lacrosse ball to pec, targeting stretching, 1st rib stuff.
- squat 310 x 3,3,3 | 285 x 8,6 | 275 x 4
i have no wind. legs were fine but i couldn't keep form because i got out of breath.
on the plus side, the 310 sets were the strongest i've felt on squat in a good while. fast and smooth.- OHP 95 x 8,8
- pull up x 8,8
- some leg raises and glute bridges
- stretch
ETA: nutrition intake yesterday.
P 168
C 208
F 109
cal 3,184
too low on the protein, too high on the fact. also, not enough veggies. but not terribly far off.
7278
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: November 06, 2012, 09:45:18 am »
also, this might be brosciency, but the more upright/vertical i can keep my torso during a pull-up, the more lat involvement. leaning back and bringing the hips forward, the way most people do it, engages my arms more. that's true at least by feel.
7279
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 05, 2012, 04:08:56 pm »
man my adherence has really sucked lately. must step it up.
7280
Nutrition & Supplementation / The Brain and Obesity
« on: November 05, 2012, 04:06:06 pm »
A series of lectures from the Annals of the New York Public Library.
http://onlinelibrary.wiley.com/doi/10.1111/nyas.2012.1264.issue-1/issuetoc
http://onlinelibrary.wiley.com/doi/10.1111/nyas.2012.1264.issue-1/issuetoc
7281
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: November 05, 2012, 01:56:39 pm »So are you at a loss for words? or just not a good constructive poster/reply type of person? I'm just asking what type of chinup gets the most lat stimulation.So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
the former.
7282
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: November 05, 2012, 01:41:36 pm »So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
7283
Strength, Power, Reactivity, & Speed Discussion / Re: i stopped deadlifting
« on: November 05, 2012, 11:25:48 am »
i wish my gym had a 45-degree hyper.
7284
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 05, 2012, 10:24:19 am »
gym was closed this weekend so no workout. it occurred to me today that i could see if it's possible for me to continue using the basketball court even after the gym is closed. they're not ripping up the court, the old man game that's been going on since 1979 is continuing because they have a separate agreement with the church that owns the building. need to find out who to talk to in the church. that would be ideal: continue working out at same gym with mostly same people, but have court for jump. it'd necessitate a revision to my schedule but that would be worth it to continue to have court access.
fingers crossed.
fingers crossed.
7285
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 05, 2012, 10:10:44 am »7286
Nutrition & Supplementation / Re: Soy Protein Good or bad
« on: November 05, 2012, 09:38:56 am »
I recommend you pm lbss regarding this subject seifullaah, he can go into much more detail than can be conveyed into this thread.
damn it, lance.
7287
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 02, 2012, 01:34:33 pm »
visible abs all day = you're out to lunch if you think you're still at 15%. unless you have some really weird fat distribution. i have blurry but visible abs and my guess is i'm around 12%.
7288
Nutrition & Supplementation / Re: exrx calorie requirement calculator
« on: November 02, 2012, 01:05:27 pm »
i guess that would be for weight lifting days. i spend two hours lifting weights and similar things and around an hour walking. i walk about 4 mph when i'm not in a hurry. maybe 3 hours moderate is more accurate.
EDIT: if i shift that hour from moderate to light, it has no effect on kcal requirements. still gives 3510. non-workout days (8 hour resting, 14 hours very light, 1 hour light, 1 hour moderate) would be 2879 kcal.
EDIT: if i shift that hour from moderate to light, it has no effect on kcal requirements. still gives 3510. non-workout days (8 hour resting, 14 hours very light, 1 hour light, 1 hour moderate) would be 2879 kcal.
7289
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2012, 10:21:32 am »40+ reps of BW dips is all the chest il do. girls look for biceps and abs IMO. weighted chins gets you both (and low BF%)
bro, you're so wrong, bro. chesticles are where it's at.
7290
Nutrition & Supplementation / Re: exrx calorie requirement calculator
« on: November 02, 2012, 10:20:44 am »
^^^ those give me 2796-2925 kcal required. seems more realistic. but we'll see.