Author Topic: ADARQ's journal  (Read 2583632 times)

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adarqui

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Re: ADARQ's journal
« Reply #5025 on: November 25, 2012, 06:43:46 pm »
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another weak workout.. has alot to do with having no rhythm and sleep sched always changing

11/25/2012

bw = 192
soreness = null
aches/injuries = left rear delt/rhomboid/something feels a little tweaked
fatigue = high


session:

S1: ssbar deep squat: 255 @ 2 x 5
S1: single arm db bench: 80 lb @ (R=13,L=7) wtf.. fail
S1: single arm db row: 100 lb @ (R=12,L=12)

2: db walks: 100 lb @ ~5 each arm for ~20 yards

3: db curl: 50 lb @ (R=6,L=4), (R=7,L=4)

bleh

might do a workout consisting of db walks entirely, tomorrow..... walks with db to the side, and with db overhead in single arm overhead press locked out position.. that would be pretty fun.. need to mix it up a bit more.

pc

adarqui

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Re: ADARQ's journal
« Reply #5026 on: November 27, 2012, 05:17:05 am »
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the bad news:

 my license is now suspended because of that ticket i got ~3 months ago... 2 weeks ago I was asked by the court to write a handwritten letter regarding the incident, in order to get my court date... so I did.. havn't heard from them until today, and bam, out of nowhere, license suspended.. makes no sense,  so now I contacted a ticket lawyer, we'll see what he says tomorrow.

 annoying.




the good news:

 got my server today.. been setting it up all night.. it's very fast, working great.. put tons of tools/admin stuff on it so far, including request tracker.. every action I make on the box (adding users, installing software, troubleshooting problems), tickets will be created in order to document every move i make.. pretty cool, already resolved like 4 tickets, got 1 open, lulz..

 unfortunately I might need to buy one more computer.. one dedicated entirely to virtualization.. the server I bought works great for a shell + chat + web + project server, but running 30 vm's on it isn't going to happen... it has 6 gig ram, and max capacity of 8.. i need a system with 32-64gig ram for this virtualization server.

 i'll probably hook up some vm's in the meantime, i mean, i already have them working -> virtualbox is installed etc..


 ok so, in order to give people shells on here, i need to write a little PAM module which will authenticate users based on their SMF user/pass.... i've never written a PAM module, so no idea how that's going to work, i'll probably make alot of progress tomorrow... ideally i'd have this module working by thursday, then everyone can login.

 man I have some really sick projects planned.. for anyone into comp-security on here, if you get involved, we'll have some fun... i'll put details about that on the actual box once we get that rolling..

 i'm thinking about making the PAM module authenticate only if a user has 50 posts... lul.. pretty cool.. which obviously everyone on here who is interested in having some shells already has.. but it'll be a nice requirement for new people signing up.

 very happy about this server though, it's fun as f*K and fast as f*q.


 also, once we get this thing poppin all nice n beastin, if anyone wants to VPN a server(s) they got, we can extend the lab, i'm all for it.

 i probably have one box right now i am going to VPN in... i plan to extend this project over the yearsm if all goes as planned, we'll have a ridiculous lab in a few years.

 

no workout today, pretty wrecked.. tomorrow i'll probably do a 'carry/holds' workout.. gotta start mixing it up a bit.

peace!!

Kingfish

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Re: ADARQ's journal
« Reply #5027 on: November 27, 2012, 06:11:46 am »
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Around where would you say your BF% is at right now?

And, at what point are you going to start focusing on diet to get leaner again?

yo

probably at like ~15% or so right now.. i don't even care though because these next 3-6 months are all about putting on muscle, then i'll re-evaluate.

when i re-evaluate, i'll decide if i want to lean up, which i imagine i will.... so in 3-6 months we'll see..

the goal right now though is to just put on as much muscle as humanly possible.

pc!







YES! The darq is training. How did I miss this.

20 on squats are nasty and nice. My back problems has disappeared ftr I started 20rep squats.

Whats the trainng goal?

yoyo!!

ya man 20 rep squats is a miracle worker.. it just seems to fix everything hah.. need muscle? 20 rep.. need strength? 20 rep.. need bounce? 20 rep.

;f

training goal right now is to put on lots of muscle, get back in shape, and do some jumping on the side..

i've never had lots of muscle so, figured i'd try and achieve that this time around.

pC!




BW = not sure in morning, at night though, 180.. HEH

That's it , you're over 30 and getting fat , awesome!!! Get on my level bro!  :P

hahaha!!


Quote
No kidding though , how is your body composition? You were at 140lbs <10% when you stopped training , what happened then? I would guess you went to like 160 - 12%? And now?

148/~8% or so when i stopped... well, i worked at this sh*thole warehouse and i didn't have enough money to eat properly, so, i stopped working there around 155 lb or so... so i didn't gain much weight while working there, and i lost muscle.

im 177 - ~14-15% right now.. body fat % is just a guess, but probably accurate.. i can see my abs lightly when im not 'soft' from too much milk.




i want to hit 200 within say, 3-6 months.. :F

i figure the only way to get back into jumping this time around, is to put on lots of lean muscle.. i don't really want to 'push my cns' this time around.. i'd rather get yolked, which will take some temporary fat gain but then i'd just cut it later on.

not worrying one bit about fat gain will allow me to put on some serious mass in these next few months..

plus im not broke anymore so i can just eat really good food, high in protein, great quality, no joke.. really helps.

when i was at my part-time warehouse job, i ate like CRAP and had to skip meals.. it was really bad.

:D


peace everyone!

another SVJ jumper in training :headbang:


5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

adarqui

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Re: ADARQ's journal
« Reply #5028 on: November 27, 2012, 09:53:45 am »
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hah ya i know right..

gonna be 220 @ 7% bodyfat by next week, they fin call me GodFish.

adarqui

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Re: ADARQ's journal
« Reply #5029 on: November 28, 2012, 06:46:35 am »
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didn't log this yesterday, fell asleep at 8:30pm.


11/27/2012

bw = 192
soreness = shoulders a little bit
aches/injuries = null
fatigue = low

HOLD/CARRY SESSION:

a variety of holds/carries using:
 - 110 lb DB for walks/deadlifts
 - 70 lb db for overhead press holds/walks
 - neutral grip pullup holds at the top: BW

fun workout.. grip was destroyed after.... those overhead press holds at the top while walking were pretty epic.. really hit the shoulders/triceps very good, plus you feel muscles firing everywhere as they try and stabilize the shoulder.

gonna do another workout in a few but, need to go step my bulk-game up.. need to get me some boxes of cereal.

pc

adarqui

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Re: ADARQ's journal
« Reply #5030 on: November 28, 2012, 07:02:49 am »
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something i posted to Faceb00:

"The offer put up by Arkansas to LSU's Miles is a five-year deal worth $27.5 million." NCAA is the walmart of sports, except they don't import from China; they import their goods from the ghettos and cornfields across America. So let's get this straight, the guy who cracks the whip gets paid 27 mil over 5 years whilst the players who are the ones on the field actually competing get paid what? tuition & for the most part, a lackluster education? America #1..... *sigh*.

http://www.examiner.com/article/arkansas-razorbacks-chasing-lsu-s-les-miles-make-huge-offer

LBSS

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Re: ADARQ's journal
« Reply #5031 on: November 28, 2012, 12:01:32 pm »
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overhead holds are pain, even just with BW if you do 'em long enough. we had a winter workout in college that involved overhead holds with just the hands. went on forever and your shoulders were toast by the end.

did you read the article in the atlantic about NCAA revenue sports?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #5032 on: November 29, 2012, 07:29:48 am »
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ever since i started doing longer workouts my CNS took a major dump... pretty sore from that last holds/carry workout too, mostly forearms/shoulders.

shyt.



overhead holds are pain, even just with BW if you do 'em long enough. we had a winter workout in college that involved overhead holds with just the hands. went on forever and your shoulders were toast by the end.

ya im still feeling them a few days later.. got pretty sore.



Quote
did you read the article in the atlantic about NCAA revenue sports?

nope? ill check it out.

LBSS

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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #5034 on: November 30, 2012, 04:58:57 am »
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http://www.theatlantic.com/magazine/archive/2011/10/the-shame-of-college-sports/308643/

my attention span sucks :<




11/29/2012

another horrible workout... lack of banana fuel = weakcity.

just one set of everything.

well actually, i did PR db curl: 50 lb @ (R=6,L=8)

pc

adarqui

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Re: ADARQ's journal
« Reply #5035 on: November 30, 2012, 08:22:50 pm »
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nice.. just ddwrt'd my second linksys.. all i have to do now is setup a 'wireless bridge' between my two ddwrt'd linksys routers.. this second router will be used to hold that 'quarantined' subnet, which ill plug my sparc into, and eventually the virtualization server which will have all of the fun stuff on it... all of the vm's, fake networks etc....

so i'm pretty close to setting up shells, probably tomorrow ill post a top-comment on it and put a link somewhere at the top.. im not going to integrate the auth right into the forum, too busy atm... the lab won't really be anything extra-fun until i buy that computer dedicated to virtualization etc... but, ill still have the shell server up and maybe a few other systems up for people to play on..

pc

adarqui

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Re: ADARQ's journal
« Reply #5036 on: November 30, 2012, 10:21:22 pm »
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well, i officially have lame shoulder syndrome.. did something dumb tonight, single arm deadlifts, heavy.. right shoulder = gaped.

this is good though, i think it'll be fine within 2 weeks or so, then it's get back to higher rep lifting..

<- always too greedy when it comes to numbers.

adarqui

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Re: ADARQ's journal
« Reply #5037 on: December 01, 2012, 06:27:15 pm »
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high volume banana intake is probably more effective than steroids.

adarqui

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Re: ADARQ's journal
« Reply #5038 on: December 01, 2012, 09:18:11 pm »
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shoulder feeling way better than yesterday, obviously a good sign.. relieved.. yesterday that shit was dead, absolutely no strength.. think my lat freaked-the-fu*k out.


got my wireless bridge setup.. booted my sparc/solaris sunos 5.10 :D

really cool..

why the hell doesn't auditd's reporting utils (aureport) have the ability to show the ENTIRE command that's logged.. ie, monitoring execve's, it only shows a0, why can't it show a1-aN (argv[1] - argv[N]) ?? wat kind of halfassed b.s. is that?

pC

gutts

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Re: ADARQ's journal
« Reply #5039 on: December 03, 2012, 02:22:56 pm »
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My right shoulder was buggy but I did these cable rotator cuff reps with 7.5 lbs and I think it 'fixed' my right shoulder.. shoulder felt weird for like 1.5 months ever since I tried to bench 225.. feels way better now.
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