Adarq.org

yesterday's nutrition:

P   190
C   427
F    75
cal 3139

walked about 5.5 miles total yesterday, plus a good amount of milling around, some jumping and skipping, and some light tree climbing to get this shot in front of the white house:

too lazy to read whether this has been asked in this thread already, but links are hard impossible to see. could you differentiate them somehow? i guess you abandoned underlining for aesthetic reasons but maybe there's another way. bolding?

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.

man my adherence has really sucked lately. must step it up.

Quote from: LBSS on November 05, 2012, 01:41:36 pm

Quote from: pelham32 on November 05, 2012, 01:25:11 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?

 

  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.

the former.

i wish my gym had a 45-degree hyper.

dollar menu is $4.

lol.

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%.