Adarq.org

Almost done with this book for the Security+ exam: https://www.amazon.com/CompTIA-Security-Certified-Ahead-SY0-401-ebook/dp/B00NNWKN3G
He's an incredible author. Much better than Mike Meyers, who I used for the Network+ exam. Very easy to read and clear explanations. A high schooler could get through this book. I have also found it very helpful to print out the sheets and read them, rather then read off a screen for a couple hours every day. Other changes this time around include making questions instead of taking notes. It was boring as hell rereading notes every day based on spaced repetition. This time I turned them all into questions. Why take practice questions online when I can create my own questions based no the stuff I don't know so well? (I am not using real test answers to study from this time).

This provides many advantages. First of all, active recall > note reading. Always. You are more likely to remember information if you test yourself on it X times versus reading over it X times.

Second of all, if you only read notes... how are you going to know if you will know it on an exam when you're asked about it? You won't! But if you are able to answer questions on the subject because you're testing yourself, then you will know if you're ready! So instead of possibly wasting time re-reading notes you didn't know you are ready for, and probably under-reading notes you are NOT ready for... just turn them all into questions. The shit you get right all the time is what you know. The shit you get wrong all the time is what you don't know. You will simply test yourself on the ones you get wrong more often. You can't do this with note reading.

I haven't used any real exam answers yet. I've just made up questions for each chapter along the way. I have one chapter left to read, which I will finish tomorrow probably:

https://quizlet.com/139325104/security-chapter-1-flash-cards/
https://quizlet.com/140128712/security-chapter-2-flash-cards/
https://quizlet.com/140762876/security-chapter-3-flash-cards/
https://quizlet.com/141127247/security-chapter-4-flash-cards/
https://quizlet.com/141271078/security-chapter-5-flash-cards/
https://quizlet.com/141664777/security-chapter-6-flash-cards/
https://quizlet.com/141695904/security-chapter-7-flash-cards/
https://quizlet.com/142096576/security-chapter-8-flash-cards/
https://quizlet.com/142122447/security-chapter-9-flash-cards/
https://quizlet.com/142271448/security-chapter-10-flash-cards/

Total questions: 442
I've been answering them with >90% accuracy daily when reviewing them. Spaced repetition is an incredible technique. Since I walk for several miles every day, it gives me plenty of time to review the questions on my phone.

Hope to take and pass this exam next week after doing some practice questions online after I finish the book tomorrow.

Week 114

Saturday - 06/04/16

-= Workout Log =-

Seated Cable Rows
180 x 5                     >> 2min rests.
200 x 3
220 x 1
200 x 8
200 x 8
200 x 8

Lateral Raises
40's x 5                    >> 60sec rests.
45's x 3
50's x 8 PR
45's x 8 PR
45's x 4

Weighted Pull ups
BW x 5                            >> 60sec rests.
+35lbs x 12 PR
+35lbs x 3 PR
+35lbs x 4 PR

Negative Dragon Flags
5                  >> 60sec rests.
5                  >> Did 90% of a full rep with 90% strict form!
5

Rear Delt Incline W Flyes
40's x 3                    >> 60sec rest.
45's x 10

Week 114

Friday - 06/03/16
198.0lbs

-= Workout Log =-

ATG Squat
135 x 12                            >> 3min rest.
185 x 5                              >> My max was 405 unhyped today. What happened to me...
225 x 3                              >> Should be fine soon though, still sore from bball.
275 x 1
315 x 1
365 x 1
405 x 1
360 x 5
325 x 8

Bench Press
45 x 20                        >> 2min rests.
95 x 12                        >> Starting to feel pretty heavy now, and not great like 215 and below did.
135 x 5
185 x 3
225 x 1
220 x 5
220 x 5
220 x 5

Romanian Deadlift
245 x 5                     >> Not adding sets to these until I feel I'm stalling.
295 x 3
330 x 8

Incline DB Bench Press
80's x 10 PR               >> 2min rest.
80's x 8 PR

Seated Calf Raise Machine
90 x 5                 >>45sec rests.
110 x 10 PR
110 x 7 PR
110 x 6 PR

Standing Calf Raise Machine                 
495 x 13               >> 45sec rests.
495 x 8
495 x 6

Felt kinda crappy during the workout, and slightly okay afterward. Nothing like how great I felt last week after lifting.

I chalk it up to me starting a very condensed summer semester tomorrow morning. 4 weeks of class, gotta finish 3 courses in that time, and I'm still studying for the security+ certification. Just haven't been logging it. Finished 8 of 11 chapters already. It's going to be tough figuring all this out while working full time and lifting too. But i'll pull through!

sorry about your loss LBSS

i had a layover in geneva this summer and went out into the city. yep, felt like i was in france. in fact i think france is visible across the lake from some vantage points even.

definitely very expensive, its unreal! moreso than NYC in some places. i wonder what the average salaries for various jobs are in that city

Lost the game by about 6. Played excellent at the start, 10pts in 10min. Finished with 14 though. Damn. Played all 40min but still threw down a clean 2 handed tommy, which is the best dunk i could do back during my previous vert peaks... But only on a good day

Factors against me:
- bad movement efficiency (havent played bball in a year kinda)
- Did legs the day before, so not a good jumping day
- jumped after 40min of intense full court
This tells me i have some untapped potential!

It took 2 tries. Missed the first because of bad timing, but i got high enough. I want to say that i certainly forgot what it feels like to load up on a DLRVJ... Man my left glute and quad really feel it on the ammorzation phase.

Quote from: Dreyth on June 01, 2016, 09:50:27 am

Felt pretty good after this workout too. I did this in the AM before work. After work I start my league game. Let's see how high I'll jump. Wish my squat was still at 455 level but... 415 will do for now. I have a feelign weekly basketball may bring it back up quickly. I mean, sprinting and max effort jumps are pretty plyometric. There's no way I lost muscle so fast to drop from 455 to 415. It's gotta be the CNS.

league games + squat fatigue = no more 455 until you get into another squat centric routine.

you did it before..you'll do it again.

Shhh... Give me hope man

On the other hand, its bball only once a week! i would be happy with 440 though. whatever puts me at 2.25x bw

Week 114

Tuesday - 05/31/16
197.2lbs

-= Workout Log =-

ATG Squat
135 x 12                            >> 3min rest.
185 x 5                              >> Max was probably 415 again. That aint good...
225 x 3                              >> The 320x10 killed my. My 10 rep PR is 325 though, i'm sure. So I'm close to that at least.
275 x 1
315 x 1
365 x 1
405 x 1
355 x 5
320 x 10

Bench Press
45 x 20                        >> 2min rests.
95 x 12                        >> These feel great.
135 x 5                        >> Yeah I'm way under my PR, but I'm still focusing on 100% max effort on each rep.
185 x 3
225 x 1
215 x 5
215 x 5
215 x 5

Romanian Deadlift
225 x 5                     >> Not adding sets to these until I feel I'm stalling.
275 x 3
325 x 8

Incline DB Bench Press
85's x 8 PR               >> 2min rest.
85's x 3                 >> The 80's were missing so I stepped up to 85's. Didn't expect 8 reps!

Seated Calf Raise Machine
90 x 5                 >>45sec rests.
100 x 12 PR                      >> I expect to hit nonstop PRs on these (CNS gains).
100 x 7 PR
100 x 4 PR

Standing Calf Raise Machine                 
495 x 16 PR                   >> 45sec rests.
495 x 7
495 x 4

Felt great after this workout again!

I agree that without scientific basis, we should err on the side of other preferences, like tempo work making us recover better! Im pretty sure i'm the only guy on the board who walks 7+ miles while cutting lol. When i used to keep a calorie log on here, i would have many days of 10-13 miles walking. Well that's what happens when you dont want to pay crazy amounts for a gym membership and have very limited time to play ball anyway. I'm not a fan of running, i find it boring for me

i have found walking to be a great aid in weight loss and also leaning out by increasing caloric expenditure by up to 1,300 calories (but still maintaining a tight deficit). It also didnt cause me muscle soreness whatsoever and didnt get in the way of me hitting heavy PRs. However, i DID notice a better ability to perform high rep squats (8+) when i was regularly doing cardio (basketball) instead of just walking!

In the end, there are various methods that will work for us depending on personal preferences and immediate/long term goals. Scooby i dont suggest HIIT if it will get in the way of strength gains. On the other hand, some sprinting may benefit you. I think you need to find a happy medium and keep the sprinting to a bare minimum, but increase caloric expenditure in some other ways where your legs wont get as tired. Burpees, for example. Idn lol