Adarq.org

cutting fat isnt about cardio (which in this case might be a hinderance to your strength training progress) but about nutrition. Get your diet right and you lose fat.

In your case i would just focus on the squat cycle and eat a lot to recover well, be energized and gain some muscle. After that you can focus on fat loss and strength mantainance.

Can I get a "Amen!"

As far as the research question - You're right. There hasn't been much study into their short term effects but the studies that have been done show increased activity of Nitric Oxide Synthase and NADPH oxidase in cell lines. This leads to lesser oxidative stress and greater production of NO which will lead to vasodilation. The importance of this is that post-meal vascular reactivity (tendency from blood vessels to relax or constrict) is a pretty strong predictor of cardiovascular disease later in life. It's been shown that people whose bloodvessels have a greater tendency towards decreased vascular reactivity post meal also have a greater tendency towards getting heart attacks, strokes and infarctions in other parts of their bodies. As most people spend the majority of the day in post-eating state it has pretty big implications when you draw it out in the longterm.

Cool. I did not know that. Good luck. You're going to University of East Anglia?

Guys, I've just been offered a PhD scholarship in Nutrition studying the post-prandial effect of Fish Oil fatty acids on vascular health.

In light of this, if anybody has any nutrition questions. Please ask me, i'll do the best to search the literature available to give you a conclusive answer. I'm no expert yet but I know enough to be able to help and this will also help me keep sharp for my PhD.

Not entirely sure I understand your research question. You want to know how the immediate post-meal effects of consuming n-3 fatty acids affect long-term vascular health? What are the acute effects of n-3's? I was kind of under the impression that their benefits are pretty much all long-term, not just in terms of vascular health but also in joint health and other things. You're trying to understand how the short-term effects of these fatty acids (i.e. how our body metabolizes and uses them) lead to the known or at least strongly suspected long-term benefits to vascular health?

Thanks in advance, sounds really interesting.

BW = blah blah blah
SORENESS =  glutes
ACHES/INJURIES = none
FATIGUE = none
DIET = solid

warm up
shot around, money inside three but form was breaking down badly outside. as with jumping, i'm much better if no one else is around.
jump rope, mobility

work
circuit x10
--30/30 jump rope
--30/30 KB swing (24kg)

cool down
foam roll
stretch

I turn my whole forearms when I jump rope, seems pretty inefficient. There was a guy there today jumping rope with a rope that was much too short for him, but he was just turning his wrists so he got it around. Ross Enamait's the same way in his videos. Need to work on that.

Thanks adarq and raptor 

Also, just posted this in the goals index thread, but here's a table of what I'm hoping to accomplish in the next 12 months:

	current/past	goal
weight	170#	180#
trap bar dead lift	360#	420#
squat	320#	375#
running vertical jump	32"	38"
overhead press	5x135#	5x165#
dips	15xbw+8	10xbw+45
pull ups	13	10xbw+25
10-yard dash	?	1.67s
20-yard dash	?	2.77s
40-yard dash	?	4.80s

BW = idk but you know the drill
SORENESS =  none
ACHES/INJURIES = something was but i forget now lol
FATIGUE = none
DIET = solid

s1: volume-strength

- RATING (8/10)

- warmup

- ME jumps (~5-7 x 2) game going so subbed:
depth jumps 3x3
depth drops 3x3
Raptor is today's winner. Focused on keeping hips back on the landing and also used a lower box. Result = better jumps = profit.

- MR double leg bounds: 5 x 5 no space to subbed:
MR half tucks 5x5 == last three sets felt very good

- SQUAT: 3 x 8
215,215,215

- trap bar DL 3x5
300,300,300

- OHP: 3x5
120,120,120

- DB row: 3x8
75,75,75

- UNILATERAL: 3 x 8e (BSS)
150,150,150

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Nice workout.

No but really, you're probably either landing weird, using too much quad (break a lot at the knees and very little at the hips) and/or use too high of a box.

You should learn to land first, doing depth drops, and then put in the jump part.

Actually I think this is probably right. I'm heading to the gym in a second, will try a couple of these to see where I break. Hm.

I only have running shoes.