Adarq.org

Week 107

Sunday - 04/17/16

-= Study Log =-

FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards

^ Even if I don't read a new chapter, I still go over my quiz questions and chapter notes daily.


Week 108

Monday - 04/19/16

-= Workout Log =-

ATG Squat
135 x 12
135 x 8                                  >>3min rest.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
390 x 5 PR
335 x 10 PR

Bench Press
135 x 8                                 >> 2min rest.
195 x 3
225 x 1
250 x 5 PR
225 x 8 PR

Incline DB Bench
80's x 6 PR                        >> 2min rests.
80's x 4 PR
80's x 3 PR

Romanian Deadlift
135 x 5
225 x 5
315 x 1
365 x 5

Hack Squat Calf Raise
Some heavy weight to failure for 3 sets                 >> 45sec rests.

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 12 of 21

FlashCards Deluxe - Chapter Notes
Chapter 12 notes done (52 cards)

FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards

<a href="http://www.youtube.com/watch?v=gqrFZ3sK6Rc" target="_blank">http://www.youtube.com/watch?v=gqrFZ3sK6Rc</a>


Edit: my projected max is 455. At 200lbs morning weight even 450 puts me at 2.25x bw. I planned to hit that goal june 1st. Guess im there already. Planning to start cutting weight may 1st (5ish pounds) hopefully i keep all my strength too. Cant wait to fly. This summer will be the summer i hit 40" inshallah!

Week 107

Saturday - 04/16/16

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 11 of 21

FlashCards Deluxe - Chapter Notes
Chapter 11 notes done (60 cards)

FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards

Damn it's getting tough trying to retain all this information. I'm going to have finals coming up too, and they will get in the way. Good thing theres a little bit of overlap!

Will probably join a basketball league in a few weeks! Fuck yeah I'll finally start playing ball weekly. Going to be extremely fun and not only that, I'll get to see how high I can jump now that my strength ratio is the highest it's ever been! Oh and increased movement efficiency (of which I'm probably at my baseline/zero) will help too. Def hitting 40" this summer assuming no injuries.

Schedule will be:

Mon - lower body
Tue - upper body
Wed - bball
Thu - lower body
Fri - upper body
Sat - off
Sun - off

That means I play bball on wed and then squat/RDL on thu. That may be a problem, not sure yet. If anything i'll just swap my upper days with my lower days.

Week 107

Thursday - 04/14/16

-= Workout Log =-

ATG Squat
135 x 12
135 x 8                                  >> Was nervous/slight adrenaline for 435. Felt like I had 455 in me.
185 x 5                                  >> No hype up for it.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
435 x 1 PR
385 x 5 PR

Bench Press
135 x 8
185 x 5                             >> 275x1 (PR) the spotter helped a tiny bit, fucking retard. I told him hands off.
225 x 3                             >> Would have gotten it alone for sure.
245 x 1
275 x 1
245 x 5 PR
225 x 6
185 x 5 (paused)

Incline DB Bench
75's x 8
75's x 8
75's x 8

Hack Squat Calf Raise
Some warm up sets
Some heavy weight to failure for 3 sets

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 10 of 21

FlashCards Deluxe - Chapter Notes
Chapter 10 notes done (58 cards)

FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards

<a href="http://www.youtube.com/watch?v=AbFV33sWTtk" target="_blank">http://www.youtube.com/watch?v=AbFV33sWTtk</a>

<a href="http://www.youtube.com/watch?v=G1sl2EuMspI" target="_blank">http://www.youtube.com/watch?v=G1sl2EuMspI</a>

435 wasnt a true max at all. Didnt hype up for it. I was nervous though and therefore a bit adrenalized but i could have it it without adrenaline as well. It was very little.

Both PRs. I hit 385x5 on monday as well, but it knees were caving in on last rep of it. This is more solid for sure. On my phone so ill update this post with the full workout tmrw

I stated earlier that i would have liked to do upright rows because i felt like i could progress on them indefinitely (and db shoulder presses just workout my tris too much), but i wouldnt do them due to them wrecking people's shoulders apparently

i found this vid though! I'll give these a shot:

<a href="http://www.youtube.com/watch?v=1SnVJDt7jts" target="_blank">http://www.youtube.com/watch?v=1SnVJDt7jts</a>

basically do a DB upright row with some external rotation

Haha... what, exam questions revealed?

Yea, exam questions from previous exams. Many are re-used. Even if zero were re-used, it would still help me with the types of questions being asked. This god damn book is 700+ pages!

Week 107

Tuesday - 04/12/16

-= Workout Log =

Weighted Pull ups
BW x 5                      >> 60sec rests.
+35lbs x 3
+60lbs x 7 PR
+50lbs x 5 PR
+40lbs x 4 PR
+30lbs x 4 PR
+20lbs x 5 PR

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3
45's x 1
50's x 1
45's x 13 PR
45's x 7 PR
45's x 5 PR
40's x 7
40's x 5

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
230 x 6 PR
220 x 5 PR
230 x 4 PR

Short ROM Dragon Flags
6                >> 60sec rests.
5                >> I can do reps with bent knees, feet touching the bench now!
5                >> But don't forget, bent knees = shorter ROM since feet are closer to bench.

Back Extension Rear Delt W Flyes
35's x 5                >> 60sec rests.
40's x 10
40's x 6 PR
40's x 5 PR

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 9 of 21

FlashCards Deluxe - Chapter Notes
Chapter 9 notes done (33 cards)

FlashCards Deluxe - Quiz Questions
Learned 65 of 283 cards

Great workout! I'm on the heavy side right now, but it's like all the carbs went straight to my muscles. I was looking cut as shit at the gym for my weight.

Doubled the quiz questions that I know. It was pretty damn easy because I have been reading more chapters, and many of the quiz questions pertained to them. I found another resource with an extra ~100 quiz questions to add. I'll probably add them once I've finished the entire book already. I plan to finish the book in ~10 days. After that I'll spend a week reviewing and studying the stuff I don't know well, and doing a shit ton of quiz questions (which are all taken from practice tests online).

Week 106

Saturday - 04/08/16
195.4lbs

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 5 of 21
Finished Chapter 6 of 21

FlashCards Deluxe - Chapter Notes
Chapter 5 notes done (26 cards)
Chapter 6 notes done (43 cards)

FlashCards Deluxe - Quiz Questions
Learned 33 of 283 cards

Planning to study 3 chapters today. And learn about 20 more quiz questions.
Might cut it to 2 chapters. Feeling slightly burnt out.

May get a really light squat/bench/RDL session in.