Only 2 lifts will be assistance exercises. You want to limit each workout to only 3 exercises, including the main lift. Examples are as follows:Īfter performing your prescribed working sets and reps follow them up with 5 sets of 10 reps of the same exercise. There are several different ways you can include assistance exercises into your 5/3/1 routine. But remember these are for assistance and should not take away from your main lifts. You may perform assistance exercises alongside 5/3/1. We’ll go ahead and choose the deadlift as our lift.Īfter finishing your first cycle (first 4 weeks) you will add 5 Lb to your 1 rep max for the upper body exercises (bench press and military press), and 10 Lb to your 1 rep max for your lower body exercises (squat and deadlift) and recalculate your working numbers. You do not want to go to failure, but your goal should be a new rep record each workout. During these sets you will be going for as many reps as possible. You may notice the last set shows 5+, 3+, and 1+. For example, your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. You will then want to take 90% of your maxes these will be the numbers you base your first cycle (first 4 weeks) off of. When choosing your beginning weights you must first know your maxes for the main 4 lifts. Once the cycle (4 weeks) is completed you will start your next cycle using heavier weights. Week 3: 3×5, 3, 1 (1 set of 5 reps, 1 set of 3 reps, and 1 set of 1 rep) You will have rep-set goals for all of the major lifts each week. You must perform all four lifts before repeating. This means you will not perform the same lifts, on the same day, each week. If you decide to run this program on three days per week, you will still only perform one main lift per day. These lifts are Military Press, Deadlift, Bench Press, and Squat. Each day should be focused around one core lift. Each week you will be training either 3 or 4 days per week. Wendler 5/3/1 Explainedĥ/3/1 is built around cycles. Advanced lifters can benefit from its long term training focus. Brand new lifters are usually able to progress more quickly from a beginner routine due to practicing the lifts more frequently.
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This tool can be used to draw a highlight on text or images. You can use this to write over the image without totally blocking it, as displayed by the black and teal pencil lines. It reminds me very much of the old “spray paint” tool in MS Paint. This is similar to the pen tool, but it is less opaque. This example uses a few pen colors to add arrows and underlines to this image. #Snip and sketch rotate ruler free#In addition when drawing/writing this will smooth your edges a bit so your lines and shapes come out better than pure free hand. This allows for a variety of colors and has a sliding bar for adjusting the size. I usually use this tool for drawing circles and arrows to really point out what I’m trying to show. Touch writing will have a blue line under it and the writing tool used when activated. When this is turned off, using your touchscreen will instead move the image around the window. Touch writing optionĮnabling this option in conjunction with one of the writing tools allows you to draw mark ups from your touchscreen. You can also use the keyboard shortcuts Ctrl + Z to undo and Ctrl + Y to redo. Undo and redo have been fairly standard on windows applications. The first two buttons in this section are to reverse or undo and repeat or redo any changes you make using the other editing tools. For higher quality editing, save the image and open it in your preferred image editing software. They are a marked improvement on the original snipping tool but mostly rely on your free hand ability. The editing features in Snip & Sketch are fairly limited and are truly just for quick mark ups. You can also use the keyboard shortcut Ctrl + O. The open file button is located directly next to the new button as indicated by the yellow highlight. I recommend this for quick edits and annotations only. Using this you can use the mark up feature from snip and sketch on a file you already had. The file folder icon next to the new button allows you to open an existing image file. Delay options can be helpful for different uses. Once that time counts down the snipping tool will activate, and you can capture what you need. Just set the delay for however long you need. This is especially useful for capturing a drop down menu or hover text. Tap the arrow on the right of the New button to get the option to delay your snip by either 3 or 10 seconds. This will appear at the top of your screen to give you selection options, but it is small and unobtrusive. #Snip and sketch rotate ruler full#You also have the option to change from a rectangle select to a free form select or capture the full screen at the top of your screen. The new button is bright blue, or you can use the keyboard shortcut Ctrl + N. Then your image will appear in the Snip & Sketch window. Click wherever you want your snip to start, drag and release where you want the snip to end. Tapping “New” automatically starts a snip. #Snip and sketch rotate ruler windows 10#On Windows 10 your search bar is in your taskbar, but on earlier verisons of Windows you just have to go to the start menu. This should bring up the options for Snip & Sketch (as well as the simpler, and soon to be retired snipping tool.) Helpful tip, if you do end up using this all the time, pin it to your taskbar for ease of access. Go to your search bar and type in “Snip”. This helps the assigned technician diagnose what is wrong with your computer. What we find useful in IT troubleshooting is when a user snips an error message to include in their help desk request. You can use it to grab an image to send to someone. Basically, it’s a tool that lets you take a screenshot of just a particular section of your screen easily and quickly. This is an upgraded version of the snipping tool that’s been around for over 15 years. #Snip and sketch rotate ruler how to#This KB article is about how to take a screen grab using Window’s built in Snip & Sketch tool. OK, so before we get into how these bad boys taste, let’s just do a side by side comparison of ProteinUP flatbread vs your standard wrap.įor the sake of comparison, I chose another low carb wrap: Mission’s carb balance tortilla.Īs you can see, these two products are pretty damn similar except ProteinUP has, well, a lot more protein. Flatout tortillas full#ProteinUp Full Nutrition vs Regular Wraps Long and ovular, not like standard tortillas.īut other than the shape, the look, feel, and smell is pretty much that of any other tortilla, flatbread, or wrap you’d buy. The flatbread wraps come in three flavors: Core 12 (original), Red Pepper Hummus, and Sea Salt & Crushed Black Pepper. Yep, each ProteinUP wrap has whey protein isolate in it, which is a highly concentrated form of protein made from whey, which is an off-shoot from the cheese-making process. It does this through the magic of - wait for it - protein powder! Simply put, ProteinUP is a flatbread (like a tortilla or wrap) that promises a hefty dose of protein and slightly lower carbs. What is Flatout ProteinUP carb down flatbread? You can pick up a pack of ProteinUP on Amazon right here. A few bites turned out to be a bit chalky, but in the end, I’d be happy to have it around the house to eat again. The flavor is good, and I love the macros and nutrition inside. Overall, I really enjoyed ProintenUP flatbread. Without further ado, here’s my honest and in-depth Flatout ProteinUp review. So what if you could magically inject another 12 grams of protein into a yummy sandwich? That’s the promise behind ProteinUP flatbread wraps, which recently caught my eye at the grocery store. Top with some lightly dressed arugula to really set it off.I don’t know about you, but I sometimes find it tough to get enough protein while lifting weights. This is an awesome appetizer to serve guests. ))Īnother favorite combo is fig and prosciutto with goat cheese, mozzarella and a drizzle of aged balsamic. (My dad is probably cringing at my suggestion to eat anything pizza-esque with a fork. Even though the crust does get a little crispy, it’s still not sturdy enough to hold the toppings without being a little floppy so either cut the pizza into small squares for serving or use a fork. Let it cool for a few minutes and then slice and serve. The crust will go from golden brown to black in a nanosecond (trust me, I’ve had to trim off the outside crust more than once because of this). You can turn the broiler on for a second at the very end of cooking to brown the cheese a little more but PROCEED WITH CAUTION if you do this and watch it like a hawk. Then it’s ready to go back in the oven for 6-8 more minutes, or until cheese is melted and crust is browned. My recent favorite combo has been sauteed mushrooms, sundried tomatoes, chicken sausage and sauteed spinach.Ĭheese is key! I like a mixture of goat and mozzarella. Remove from oven and spread with sauce of choice. You are just looking to get the wrap a little drier and crispy here. Once the oven is ready to go, pop it in and bake for about a minute and a half on each side. Start by preheating the oven to 350 and spraying a FlatOut wrap on both sides with cooking spray. It’s all about getting the wraps a little crispy to hold the toppings and baking them to perfection. There is a science behind these simple pizzas. Not exactly all the healthiest choices but very delicious! Recently, I’ve discovered an easy, lighter alternative to pizza that makes a great lunch or weeknight dinner.įlatOut pizza! I have been using FlatOut Multi-Grain with Flax wraps to make tasty and lower fat/calorie pizza at home. If I had to list five of my favorite foods the list would include pizza, ice cream, cheese, cupcakes and peanut butter. Try again later.ģ Nights 30 Bands 20 Clubs performance venues downtown nightclubs, bars, and restaurants. An error has occurred the feed is probably down. June is National Black Music Month: Music Plays and Important Role in the Lives of Individuals!.The 2019 Annual Joan Hillsman’s Music Network, Inc.Reflections: Howard University Classmates Join the Masses as we mourn the loss of Jessye Norman, Grammy-Winning Opera Singer.A Tribute and Recognition of “Greatness” of Floyd Little, NFL Hall of Famer.Shooting with injuries: Man Shot While Riding Bicycle on South McBride Street.SU Student Athletes Support Blessings in a Backpack “44 Hours of Change”. 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Would you just try to remember that or have some system write it down and track the orders? Your job is to deliver the order correctly. Collectively they order more than 80 different items and combinations from the menu. You arrive to take the order for a large group. Imagine you are the waiter in a restaurant. On any given day, my list has 80-100 items. Find everything that represents something to do. Now go through your email and text messages. Empty your brain of everything you can think of that is a task that needs to be done. If you are busy, maybe you need more than one sheet of paper. Write down everything you need to do on a piece of paper. The essential elements of any task management system are 1. #Producteev vs todoist how toIn this article, I will share how to develop a personal task management system to accomplish your goals. If you want to accomplish your goals, you have to plan for it. The same is true for you in your business. They do not create a masterpiece by playing random notes. Although everyone in the group is an expert with their instrument, they always follow a plan. #Producteev vs todoist professionalI have a friend who is a professional musician. There was a recipe, and he prepared specific ingredients in order. The chef who makes a world-class meal in a fine-dining restaurant did not use random ingredients. There was planning, preparation, and organization in every step. Everest, it is because you decided to go there. No one reaches the top of a mountain by accident. One of the critical systems you need is a task management system. If you want better results, you have to develop better systems. You need the right systems in place in your life to help you accomplish your most important goals. Ferriss recognizes that success is a system. His stated purpose for the show is to deconstruct world-class performers to extract the tactics, tools, and routines that contribute to their success. 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Set by the GDPR Cookie Consent plugin, this cookie is used to record the user consent for the cookies in the "Advertisement" category. #Crawler dozer rental code#The cf_ob_info cookie is set by Cloudflare to provide information on HTTP Status Code returned by the origin web server, the Ray ID of the original failed request and the data center serving the traffic.Ĭloudflare sets this cookie to improve page load times and to disallow any security restrictions based on the visitor's IP address. This cookie is managed by Amazon Web Services and is used for load balancing. These cookies ensure basic functionalities and security features of the website, anonymously.ĬleanTalk sets this cookie to prevent spam on comments and forms and act as a complete anti-spam solution and firewall for the site. 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#Kotlin to swift converter code#To do so, it transforms the source code into a tree structure. Every compiler needs to parse the source code and dissect its meaning. In order to continue with the discussion, we first need to understand, what the “Abstract Syntax Tree” even is. Precompiling source code before storing it: Let’s store the abstract syntax tree! The idea is already several years old and is actually employed by some tools like Jetbrains’ MPS: What if we compile our code partially into a so-called “abstract syntax tree” (or AST for short) and store that instead? So, coming back to the idea of converting Kotlin to Swift and vice versa: How could we store source code, such that all of those inefficiencies are gone and that we could easily convert or transpile the code from one language to another? If we compare Swift and Kotlin (or any other programming language for that matter), there are many concepts that are pretty similar: While one language calls functions, func and the other thinks programming is really fun, does adding this 4th letter at the end of the keyword really make a difference to how the program works? It’s understandable that some programmers might prefer reading func rather than fun, but we don’t really need to store that on disk. Indentation has no influence whatsoever on the program’s execution (except if you’re a Python programmer), and yet, we store it in every single source file. However, if you look at those text files, they are actually fairly inefficient: Things like indentation, whitespace, and even some underscores and braces are only there to make the source code easier to understand for us humans. #Kotlin to swift converter how to#If you’re adventurous, you could even use Vim (but please google how to exit it before going on that adventure). Usually, you’d use an IDE to write source code, but given that it’s just text files, any text editor like VS Code, Notepad++, Nano or even Windows’ built-in notepad can do the job. It has many advantages: Text files are pretty simple files One can mess up the encoding but other than that it’s simply a file that contains, well, text. What if we lived in an imaginary world where you and your colleague could both look at the same source code file seeing Swift code while you look at your preferred language – Kotlin? What if we stored source code in a language-independent way such that every developer in your team could look at the files in their preferred programming language? 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