Adarq.org

I wasn't suggesting he lay in bed all day...not at all... i recommended jogging over HIIT, though, since HIIT may get in the way of his short term goals.

I also said walking a lot may be fine too. Eating 2.5k burning 3k may lean you out better than eating 1.5k burning 2k.

I think this will be very useful in getting me used to planting RLR since i do LRR right now.

Calories in vs calories out is what makes you lose weight. Not HIIT.

You can even lay in bed all day and lose weight, as long as you burn more calories than you eat (in this example your calories will be burned by just your metabolism/BMR).

For that reason, i would recommend to not do HIIT as LBSS said. You can jog, or do what i do and just walk a lot. Dont do whatever will get in the way of your strength gains too much. However, if you see some benefits in sprinting during HIIT (aside from "fat loss") then by all means still do some of it!

Week 113

Thursday - 05/26/16
195.2lbs

-= Workout Log =-

ATG Squat
135 x 12                            >> 3min rest.
185 x 5                              >> Damn my max was probably 415 today.
225 x 3                              >> The back up set should help me get back to 390x5 slowly.
275 x 1
315 x 1
365 x 1
405 x 1
350 x 5
315 x 10

Bench Press
45 x 20                        >> 2min rests.
95 x 12                        >> These were easy. But they better be if they're 40lbs under my PR.
135 x 5                        >> Focusing on absolute max effort on each rep.
185 x 3
225 x 1
210 x 5
210 x 5
210 x 5

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

Incline DB Bench Press
75's x 15 PR               >> 2min rest.
75's x 5                 >> I don't know what happened here but I just kept going and hit 15!

Seated Calf Raises
90 x 8                 >>45sec rests.
90 x 8                 >> Just getting a feel for these. Will raise weight and go max reps next time.
90 x 8

Calf Raise Machine                 
495 x 13                   >> 45sec rests.
495 x 8                     >> The seated calf raises didn't seem to affect my performance here.
495 x 6

Okay... this is the first workout in months where I feel great after lifting! Holy crap! Usually that's a sign that my slump will end in a few weeks. Perhaps I needed this extended break of sorts of where I scale back the weight on my S/B/D for a while.

Is it worth doing them for athleticism, knowing only the soleus works in the seated version?

was wondering this too. also, didnt standing calf raises ALSO work the soleus? considering incorporating seated calf raises but these 2 questions need to be answered first

 

Week 113

Tuesday - 05/25/16

-= Workout Log =-

Weighted Pull ups
BW x 5                            >> 60sec rests.
+25lbs x 3
+50lbs x 1
+75lbs x 7 PR
+55lbs x 3
+35lbs x 5
+15lbs x 5
BW x 6

Lateral Raises
40's x 5                    >> 60sec rests.
45's x 3
50's x 7 PR
45's x 9 PR
45's x 4

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

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 13 PR
45's x 6
45's x 4

Week 113

Monday - 05/23/16

-= Workout Log =-

ATG Squat
135 x 12                            >> Damn, the 405 was a max today.       
135 x 8                              >> Couldn't have gotten an extra rep on the 345x5.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
345 x 5

Bench Press
45 x 20                        >> 60sec rests.
95 x 12                        >> Nice and easy. Will increase again slowly. Previous PR is 250x5.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 5
205 x 5

Romanian Deadlift
225 x 5                     >> Took it easy on these since I don't want them to get me too sore.
275 x 3
315 x 8

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

Calf Raise Machine
450 x 5                          >> 60sec rests.
495 x 12
495 x 8
495 x 6

WOW on the squats. I planned to do 345x5, but I was expecting it to be easy peasy. This was an AM workout before work so that could probably explain why it was so damn difficult. Hopefully 350x5 next workout will feel very easy. I hope to get back up to 390x5 by the end of next month.


On another note: may have an internship hookup at Deloitte for cyber security. Sending the guy (some manager there) my resume today after I fix it up. He told my gf "I have a chip on my shoulder for recruiting, send me his resume and i'll definitely get him an internship." Well, we'll see!

Holy shit. I never realized how many security-oriented things i do and have done at my job that i could put on my resume. god damn what a realization! and not only that, ive made policies based on what i know, and a little bit on what i've learned. mostly simple things, but theres a ton of them

so i'm a property manager right... password management for my coworkers, locking up the keys to all the apartments we manage, LABELING the god damn keys, keeping a copy in the management office, labeling a copy of the keys at the superintendents location differently (so if theyre stolen its not clear which key is for which apt), getting cipher locks for the back doors of the apartment, suggesting to my boss where to put the security cameras, getting the cameras set up so we can view them remotely, getting motion activated lights that will deter people from pissing on our doors, and more

its not all technical, but it provides a great background. what may seem impressive to employers is the fact that i suggested and "designed" (lol) and ultimately implemented these controls myself! I'm not just FOLLOWING controls, I'm actively MAKING them and getting OTHERS to follow them. i can also bullshit some ones that i didnt do, like acting as though i white listed devices that could access our wifi, turned off SSID broadcasting, made digital back ups of our tenant records to increase availability, encrypted them to increase confidentiality, user awareness training, etc

i want to eventually be in management in IT security, not so much on the technical side anyway, so this stuff should definitely help me if i put it down on my resume.

i am also going to type up a report of EVERYTHING security related i did at my job. i'll make it as though it was a report i submitted to my boss that he approved. sometimes when you apply to jobs it gives you an option to upload an attachment of whatever you want to add (like side projects), and i'll attach this report. i'll also bring it with me to interviews.

this is much better than saying "yeah i supervise the super and handyman and manage buildings and stuff"


btw i realized all this stuff while studying for my Security+ certification. a ton of the stuff on there is not technical at all.