Adarq.org

Week 118

Tuesday - 06/28/16

-= Workout Log =-

Weighted Pull ups
BW x 5                            >> 60sec rests.
+25lbs x 3                      >> Slight improvement over last week.
+50lbs x 1                      >> PR is 75x8.
+75lbs x 5
+75lbs x 3
+75lbs x 2
+50lbs x 5
+25lbs x 5

Lateral Raises
40's x 5                    >> 60sec rests.
45's x 3
50's x 6
45's x 8
45's x 6

Seated Cable Rows
185 x 5                     >> 2min rests.
210 x 3                      >> Pretty tough. From this point forward I'm going for three sets of max reps.
220 x 8                    >> Once I can hit 10 reps for a given weight, I'll move up 5lbs.
220 x 8
220 x 8

Rear Delt Incline W Flyes
40's x 5                     >> 60sec rests.
45's x 9
45's x 5
45's x 3

Negative Dragon Flags
5                  >> 60sec rests.
5
5

Week 118

Monday - 06/27/16

-= Workout Log =-

Bench Press
45 x 15             >> 2min rests.
95 x 8                >> Couldn't have done another rep.
135 x 5
185 x 3
225 x 5
225 x 5
225 x 5

Romanian Deadlift
225 x 5                        >> Very happy that I left off at 340x8, and picked right back up at 345x8.
275 x 3                        >> Not bad for not RDLing for almost 3 weeks! I usually drop instantly.
315 x 1                        >> PR is 385x8.
345 x 8

Incline DB Bench Press
80's x 10            >> 2min rest.
80's x 5

Seated Calf Raises
90 x 5                  >> 45sec rests.
125 x 12 PR
125 x 7 PR
125 x 7 PR

Standing Calf Raise Machine
495 x 16                 >> 45sec rests.
495 x 10
495 x 8

Still can't squat. I have my ROM back in my knee. At the bottom I still feel a slight pressure from the fluid, but at least my full ROM is back. However, I get a sharp pain on the medial side of my knee at that ROM.

In addition, my knee still feels weird if I half squat or even RDL. It's due to the fluid in there.

Week 117

Friday - 06/25/16
193.6lbs

-= Workout Log =-

Bench Press
45 x 15             >> 2min rests.
95 x 8                >> This felt good!
135 x 5
185 x 3
225 x 5
225 x 5
225 x 4

Seated Calf Raises
90 x 5                  >> 45sec rests.
115 x 12 PR
115 x 7 PR
115 x 7 PR

Incline DB Bench Press
80's x 10            >> 2min rest.
80's x 5

Standing Calf Raise Machine
495 x 16                 >> 45sec rests.
495 x 8
495 x 7

I miss squatting
Went to a doc. Knee effusion in the joint and behind the patella. Concerns him that my knee swelled up the next day after playing, rather then pretty quickly. He says it's probably a slight meniscus tear, which is what i suspected. Tells me to ice it and take ibuprofen to get the swelling down. Ok but that's not my main concern. My main concern is that next time I play basketball, how do I know it won't swell up the next day again? Got referred to some sports medicine doctors. They better be able to answer that. But I have a bunch of crap going on with my insurance right now and it's extremely annoying getting it all sorted out.

Got X-rays taken as well. Smooth bones he said, or something. Basically no jagged edges that may be cutting into things.

I still can't squat. My knee is way better than before, but when I bend down all the way there's some pain on the medial side. Maybe by Mon or Thu I can squat and RDL.

I was 193.6lbs this morning, but I feel that it's because I don't have much glycogen in my quads n gluten from no squats/RDLs. Either way, I'm cutting until I get veins on my lower abs.

these are so freaking good

love curry playing PS

Quote from: Dreyth on June 19, 2016, 12:07:14 pm

Knee felt much better this morning. Walked to class but even walking makes it get restricted a bit. Damn, maybe I need an entire day off of no walking? I wonder what the actual underlying cause of the fluid is though. And maybe it's not fluid, but its swelling of tissue. I have to figure this out.

see a doc?

ya try a few days of barely any movement, just hang out at home nerding it up.. and ice the hell out of it.

yea scheduling an appointment today. havent tried ice, but hot baths reallllly help it out. im a bit against ice, in fact. rather have good blood flow to flush out whatever needs to get out, and to bring in more nutrients

Week 116

Saturday - 06/18/16
De-load

-= Workout Log =-

Seated Cable Rows
180 x 5                     >> 2min rests.
200 x 3                      >> Screwed up the weight. Was supposed to do 215 but didn't notice.
220 x 1
240 x 1
235 x 6

Lateral Raises
40's x 5                    >> 60sec rests.
45's x 3
50's x 6

Weighted Pull ups
BW x 5                            >> 60sec rest.
+35lbs x 10
BW x 6

Negative Dragon Flags
10

Rear Delt Incline W Flyes
40's x 10

Really bummed about my knee. Did lots of foam rolling today and felt just 1% better. I mean, even when my knee is well enough to squat again (which never caused it pain -- good), that doesn't necessarily mean I can play ball again.

And the bad thing about playing ball is... how can I tell when I'm ready to play? 2 games ago I played ball and my knee felt fine. The next day it swelled and went away the day after, and I could squat before it was totally gone even. Last game my knee felt fine again, hadn't been swollen for a few days. But this time it got VERY swollen and it's still not great, 6 days later.

I have to actually play and wait until the next day to see if it's okay. Guess I should see a physical therapist. Maybe I can find some promotion and get a free xray of it too, can't hurt right. Like how I got free xrays of my spine that other time.

Quote from: Dreyth on June 16, 2016, 10:34:11 am

Got my Security+ certification today 

Now time to focus on finishing this semester in two weeks, i have a ton of work to do.

then i'll go for some other certs. not sure which ones yet. ITILv3 Foundation, Maybe CEH, and then CASP or SSCP if i dont need work experience requirements for it.

congrats man!!! that's good stuff.





As for others certs, I remember people being high on CISSP/GIAC.

CISSP i'll definitely be getting at some point. thing is, they wont certify you until you meet the requirements of having 5 years work experience. so i'm trying to bridge the gap between now and then. A BS counts as a year, and an MS counts as another, so at least that speeds up the process for me. but it's nice to have other certs in the mean time.

As for GIAC there's like almost no study materials available for them. And i dont have the time or desire to pay big money for their training courses.

I'm thinking of ITILv3 Foundations right now, but im not even exactly sure what that is. Certified Ethical Hacker is another one I would like.

knee got seriously full of fluid last night. couldn't even bend down all the way

today its still pretty swollen, wouldnt be able to squat today. i squat tomorrow though, hopefully its fine by then

i think i have to start foam rolling my IT band and glutes again