Author Topic: Dreyth's New Journal (Read 538454 times)

Dreyth · « **Reply #900 on:** May 31, 2016, 10:12:25 am »

197.2lbs this morning. overate this weekend but whatever that's okay. at least now I know my upper range of morning weight is under 198 instead of 200 like usual! I would like my upper range to be strictly 195.0 or less, so I'm kinda close.

enjoyed the memorial day extended weekend and my birthday. was supposed to lift yesterday but I didn't, that's okay though. will lift later today and update

adarqui · « **Reply #901 on:** May 31, 2016, 03:07:18 pm »

Quote from: Dreyth on May 31, 2016, 10:12:25 am

197.2lbs this morning. overate this weekend but whatever that's okay. at least now I know my upper range of morning weight is under 198 instead of 200 like usual! I would like my upper range to be strictly 195.0 or less, so I'm kinda close.

enjoyed the memorial day extended weekend and my birthday. was supposed to lift yesterday but I didn't, that's okay though. will lift later today and update

ooo nice, getting closer to consistent 195.

weather was amazing yesterday here for memorial day.. today it's nonstop rain.

happy birthday man@!#

Coges · « **Reply #902 on:** May 31, 2016, 07:40:04 pm »

Happy birthday mate!

Dreyth · « **Reply #903 on:** June 01, 2016, 09:33:14 am »

Week 114

Quote

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!

Dreyth · « **Reply #904 on:** June 01, 2016, 09:50:27 am »

Week 114

Quote

Wednesday - 06/01/16
196.0lbs

-= Workout Log =-

Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3 >> Not quite at 8 reps yet. This will be tough.
+50lbs x 2
+75lbs x 7 >> Dat drop off...
+55lbs x 5 PR
+35lbs x 5 PR

Seated Cable Rows
185 x 5 >> 2min rests.
210 x 3 >> Pretty easy still. But they better be...
195 x 8 >> PRs are 230x10 and 240x7.
195 x 8
195 x 8

Lateral Raises
40's x 5 >> 60sec rests.
45's x 3 >> Arms and shoulders gave up on me on that last set lol.
50's x 7
45's x 10 PR
45's x 1

Negative Dragon Flags
5 >> 60sec rests.
5
5

Rear Delt Incline W Flyes
45's x 10

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.

Kingfish · « **Reply #905 on:** June 01, 2016, 10:52:18 am »

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.

Dreyth · « **Reply #906 on:** June 01, 2016, 01:34:30 pm »

Quote from: Kingfish on June 01, 2016, 10:52:18 am

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

Dreyth · « **Reply #907 on:** June 02, 2016, 02:04:07 am »

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.

Dreyth · « **Reply #908 on:** June 03, 2016, 09:32:15 am »

ate a ton of bar food last night. woke up at 198.0 today dammit. couldn't poop though, so i'm sure i'd be 197 otherwise haha.

lifting later and will update. still have a bunch of water in my left knee somehow. did i mention i had that? it started the morning after my bball game.

adarqui · « **Reply #909 on:** June 03, 2016, 11:39:30 am »

Quote from: Dreyth on June 03, 2016, 09:32:15 am

ate a ton of bar food last night. woke up at 198.0 today dammit. couldn't poop though, so i'm sure i'd be 197 otherwise haha.

lifting later and will update. still have a bunch of water in my left knee somehow. did i mention i had that? it started the morning after my bball game.

that "can't poop bodyweight estimate" hah.. ya it's usually good for ~1 lb (at least).

Dreyth · « **Reply #910 on:** June 03, 2016, 11:10:29 pm »

Week 114

Quote

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!

Dreyth · « **Reply #911 on:** June 05, 2016, 08:08:34 am »

Had no idea ramadan was tomorrow. This will be the toughest month ive had in a long time! Three classes, a cert, full time job, lifting, and ramadan.

195.4lbs this morning. Will probably maintain weight instead of cut during ramadan so my workouts dont suffer too much.

Dreyth · « **Reply #912 on:** June 07, 2016, 09:29:03 am »

Week 114

Quote

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

Dreyth · « **Reply #913 on:** June 07, 2016, 09:32:00 am »

Week 115

Quote

Monday - 06/06/16
196.2lbs

-= Workout Log =-

ATG Squat
135 x 12 >> 3min rest.
185 x 5 >> Wow 405 was my true non-hyped max today.
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
365 x 2

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

Seated Calf Raise Machine
90 x 5 >>45sec rests.
110 x 12 PR

Romanian Deadlift
335 x 8

Incline DB Bench Press
80's x 10

Standing Calf Raise Machine
495 x 10 >> 45sec rests.

Man this workout did not go well at all. I don't think I should lift first and then break my fast afterward. I'm going to try breaking my fast first with a good amount of sugar and carbs, and then go lift. Then load up on protein afterward.

I won't even talk about my squat. Just thinking that I've done 405x3 before at a bw of 195 makes me......

Dreyth · « **Reply #914 on:** June 07, 2016, 12:15:09 pm »

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.

Adarq.org

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Author Topic: Dreyth's New Journal (Read 538454 times)

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