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Messages - Dreyth

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646
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 08, 2016, 09:17:14 pm »
Week 106
Quote
Friday - 04/08/16

-= Workout Log =-

Cable Rows
180 x 5
200 x 3
220 x 1
240 x 1
225 x 10

Lateral Raises
35's x 5                             >> 60sec rest.
40's x 3
45's x 1
50's x 1
45's x 12
45's x 6 PR

Pull ups
BW x 18 PR              60sec rest.
BW x 7 PR

Short ROM Dragon Flags
6

Back Extension Rear Delt W Flyes
35's x 3
40's x 10

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 3 of 21
Finished Chapter 4 of 21

FlashCards Deluxe - Chapter Notes
Chapter 3 notes done (17 cards)
Chapter 4 notes done (31 cards)

FlashCards Deluxe - Quiz Questions
Learned 33 of 283 cards

Awesome workout. It's nice to PR on a deload day. Leave the workout feeling very refreshed.

Also doubled up on my chapter reading. I have a lot of cards to go over now since it's still in the beginning of the spaced repetition and they've started to pile up!

647
Strength, Power, Reactivity, & Speed Discussion / Re: Fixing the Good Morning - Squat
« on: April 08, 2016, 06:02:37 pm »
Post your squat form

648
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 08, 2016, 09:47:54 am »
Week 106
Quote
Thursday - 04/07/16

-= Workout Log =-

ATG Squat
135 x 8                                >> 3min rests.
135 x 8                                >> ~10x3 fuck it.
185 x 5                                >> Hit 385x4 at least. That's not as good as 380x5 imo but close.
185 x 3                                >> Hope to squeeze in another easy squat day on Saturday, then reap the benefits Monday!
225 x 3                                >> Monday I'm going to add in higher rep squats again.
275 x 1
315 x 1
365 x 1
405 x 1
385 x 4 PR
385 x 2
375 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3

Bench Press
45 x 15                                >> 2min rests.
95 x 8                                  >> Think I've hit 265x1 a long time ago. Max is probably 270.
135 x 5                                >> Screwed up my breathing on 2nd set BAD, weight went straight down to my chest lol.
185 x 3                                >> Had to do a paused rep to get it back up. Nearly failed!
225 x 1
265 x 1
245 x 3
235 x 1 (paused)

Romanian Deadlift
225 x 3                  >> 2min rests.
275 x 1
315 x 1
365 x 6
365 x 4
365 x 2

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

Calf Raise Machine
450 x 5                        >> 45sec rests.
495 x 15                   >> Dropped a little.
495 x 10
495 x 7

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 2 of 21                            >> Just reading the book, about 600 pages.

FlashCards Deluxe - Chapter Notes
Chapter 2 notes done (17 cards)                           >> Taking important notes, reading through them daily based on spaced repetition.

FlashCards Deluxe - Quiz Questions
Learned 21 of 213 cards                           >> Took a bunch of practice questions from the book and online. Learning them all.
Added 70 cards (new total: 283)

649
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 07, 2016, 03:09:13 pm »
Quote from: Raptor on April 07, 2016, 03:04:01 pm
I can give you an invite but... I don't know how well you seed your torrents and I don't want to get banned :D

Oh god I haven't done that whole thing in ages. I don't even know how to use torrents anymore. Or what's safe (in terms of viruses and also in terms of the law) and what isn't. I'll get back to you by next year lol. Till then, my certs will have easily google-able resources  :ibsquatting:

650
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 07, 2016, 02:57:59 pm »
Quote from: Raptor on April 07, 2016, 02:38:42 pm
Quote from: Dreyth on April 07, 2016, 12:13:49 pm
Started officially studying for Network+ today. Reading one chapter a day of this book:
http://www.amazon.com/CompTIA-Network-All-In-One-Edition-N10-006/dp/0071848223

It's 20 chapters. Found a free pdf of it. Already took all of the quiz questions in the book and made flashcards out of them and put them on Quizlet. From there I download into my phone into my Flashcards Deluxe app. That app makes use of spaced repetition to learn better, as in faster and with less effort and time (https://en.wikipedia.org/wiki/Spaced_repetition). It'll automatically notify me when I need to study old cards again. Automatically asks me questions that I get correct and less often, and vice versa. I used this app for a huge Cyber Security Essentials midterm I had and I got the highest grade in the class. This was last month. Learned about 165 flashcards in just a week. And some of those flashcards were HUGE. Not one word answers. About 40% of them were  3 to 7 sentence answers. Spaced repetition is the truth!

So I plan to read this whole book in 3 weeks and at the same time know the answer to every quiz question (200+) in those 3 weeks. Then a 4th week of taking practice exams wherever I find them online and reviewing stuff I have trouble with. Then take the official cert exam.

There's a ton of info on this on www.bitspyder.net - the best IT tracker in the world. You need an invite though and it's hard to obtain :D

Interesting! I haven't even used IRC in over 10 years. Who knows how long till I get an invite lol. The network+ study materials can be found just googling. ProfessorMesser.com is a great (free) tool as well. But I can read much faster than he can explain things to me. I tried the vids for a while but went back to reading.

I may need that site for future certs though! can someone get me an invite  :ninja:

651
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 07, 2016, 02:20:59 pm »
Quote from: adarqui on April 07, 2016, 01:58:37 pm
nice!

ya.. i'm a HUGE fan of spaced repetition/flash cards. Most effective and efficient way to drill stuff into a brain IMHO.

Can't believe I didn't learn about it way back when. If i were a professor, I would have digital flash cards and stuff already set up for my students to study from, and tell them about spaced repetition apps. People criticize flash cards for studying saying it only helps with memorization and not learning. Well you know what? Mark the card correct if you learned it then. Not just if you could spit the info back. That's what I did for my cyber security essentials midterm. A "correct" answer to a flash card was an entire comprehensive explanation.

Forgot to add: I'll be taking notes while reading the book of course! I'll turn the notes into flashcards. There is no "wrong answer" for these. Rather, I will read through each note 3 times (takes 5min total) before its spaced further and further apart. This will help me still remember say, chapter 4 stuff while I'm currently reading chapter 17. In essence I'm always learning new material but reviewing at the same time.

652
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 07, 2016, 12:13:49 pm »
Started officially studying for Network+ today. Reading one chapter a day of this book:
http://www.amazon.com/CompTIA-Network-All-In-One-Edition-N10-006/dp/0071848223

It's 20 chapters. Found a free pdf of it. Already took all of the quiz questions in the book and made flashcards out of them and put them on Quizlet. From there I download into my phone into my Flashcards Deluxe app. That app makes use of spaced repetition to learn better, as in faster and with less effort and time (https://en.wikipedia.org/wiki/Spaced_repetition). It'll automatically notify me when I need to study old cards again. Automatically asks me questions that I get correct and less often, and vice versa. I used this app for a huge Cyber Security Essentials midterm I had and I got the highest grade in the class. This was last month. Learned about 165 flashcards in just a week. And some of those flashcards were HUGE. Not one word answers. About 40% of them were  3 to 7 sentence answers. Spaced repetition is the truth!

So I plan to read this whole book in 3 weeks and at the same time know the answer to every quiz question (200+) in those 3 weeks. Then a 4th week of taking practice exams wherever I find them online and reviewing stuff I have trouble with. Then take the official cert exam.

653
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 07, 2016, 09:31:02 am »
Week 106
Quote
Wednesday - 04/01/16
195.4lbs

-= Workout Log =-

ATG Squat
135 x 8
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1

Romanian Deadlift
225 x 5
275 x 3
315 x 1
365 x 1

Another light day. I squat squat/bench/RDL tomorrow. I'll try throwing in another one of these days on saturday. That will mean I would have squatted/benched/RDL'd on Sun, Mon, Wed, Thu,Sat, then Monday again. Hopefully by that Monday I'll see some effects of high frequency work, even if it's light.

654
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 06, 2016, 06:18:30 pm »
Certs I want to get within 5 months:

Network+
Security+
Certified Advanced Security Practitioner

Hopefully I'll have a job by the time I graduate in December. Depending on where I'm working, I'll see what track I'll go down. Maybe it's IT Auditing (in which case I'll go for my Certified Information System Auditor), maybe its penetration testing (I'll go for Certified Ethical hacker) or maybe something else (go for Certified Information System Security Professional). The CISA and CISSP are very highly revered as far as IT security certs go. Experience is king, yes, but I aint got that yet. So that's what I'm left with. More degrees and certs.

655
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 06, 2016, 01:31:11 pm »
^^ I'm able to do 12 reps of lateral raises at 45lbs. I was supposed to stick with it, but wasn't feeling it that day so jumped up to 50lbs to technically hit a PR. Just a mental thing  :trollface:


Anyway, I don't do overhead presses but was going to post a thread asking what kind of lateral delt exercises I could do that would allow me to progress indefinitely. Doing laterals with 80lbs is retarded because at a certain point, no matter how strong you are, the DBs are just impractical.

I could be doing overhead pressing, but my triceps completely take over and leave my delts unworked. This is the main reason I switched to lateral raises. My tris used to be bigger than my delts (and my pecs -- the reason I switched to wide grip bench). Once I switched to wide grip bench, my pecs finally grew. Once I dropped the OHP and stuck with lateral raises, my delts finally grew. Now my delts are bigger than my arms from a side view.

A good solution is if there were two cables coming out of the ground and I could do lateral raises with those. That would allow me to progress indefinitely. My gym doesn't have that though.

I could be doing these indefinitely: http://www.weight-training-exercises.com/images/shoulder-exercises/barbell-shoulder-exercise.jpg
But I hear they are bad (shoulder impingement causing).

I could do front raises but I'm trying to hit my lateral delts.

I'm all out of ideas.

656
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 06, 2016, 09:37:33 am »
Week 106
Quote
Tuesday - 04/05/16

-= Workout Log =-

Weighted Pull ups
BW x 5                      >> 60sec rests.
+30lbs x 3                  >> Was supposed to do 35lbs not 40lbs, but the DBs were taken.
+55lbs x 8 PR
+45lbs x 4 PR
+40lbs x 3 PR
+25lbs x 5 PR
+15lbs x 6 PR

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3                             >> I started with 50's because I was afraid to not match my PR on 45's.
45's x 1
50's x 1
50's x 3 PR
45's x 8
40's x 6
40's x 5
40's x 5

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
225 x 10 PR
220 x 6 PR
220 x 4 PR

Short ROM Dragon Flags
6                >> 60sec rests.
6                >> First rep had good ROM! Freakin hard though.
6

Back Extension Rear Delt W Flyes
30's x 15            >> Too lazy. Also all inclines were taken for a while.

657
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 05, 2016, 09:51:45 am »
Week 106
Quote
Monday - 04/04/16
196.4lbs

-= Workout Log =-

ATG Squat
135 x 8                                >> 3min rests.
135 x 8                                >> Increased over last week. But still only 385x3.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 3
385 x 2
375 x 3
365 x 3
365 x 3

Bench Press
45 x 15                                >> 2min rests.
95 x 8                                  >> PR is 245x4x3x2.
135 x 5
185 x 3
225 x 1
245 x 4
245 x 2
225 x 3
225 x 3
225 x 3

Romanian Deadlift
225 x 5                  >> Next workout I can go all out and do 3 sets of these.
275 x 3
315 x 1
365 x 5

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

Calf Raise Machine
450 x 5                        >> 45sec rests.
495 x 13                   >> Dropped a little.
495 x 8
495 x 6

Really not sure I'll hit my goal of 405x3 or 390x5 at a bw of 195lbs or less by June 1st. Man back when I shot up to 405x3 at 197lbs bw out of nowhere, I was sure I would hit it. I pushed the goal way back just to be safe and what do you know, I may not even reach it.

I'm doing one more workout of 5x3 for squats. It doesn't seem to help my improve to 385x5 though... we'll see. Oh another thing is I've been forgetting to de-load. I'll do my first de-load day next week.

658
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 04, 2016, 10:54:45 am »
Woke up at 196.4lbs today. It's the weekend that I'm slacking on, in terms of cutting cals. I still haven't had a single week of consistently staying under 195lbs.

659
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 04, 2016, 10:54:06 am »
Week 105
Quote
Sunday - 04/03/16

-= Workout Log =-

ATG Squat
135 x 8
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1

Romanian Deadlift
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1

Just did a light day. I want to be able to do 2 of these every week. The increased frequency on my big three lifts will drive them up. The very low volume will not tire me out at all.

660
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 02, 2016, 09:43:10 am »
196.2lbs today, pre poop

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