Adarq.org

Week 119

Friday - 07/08/16

-= Workout Log =-

Seated Cable Rows
195 x 5                     >> 2min rests.
225 x 3                     >> The machine was so freakin smooth at this gym!
255 x 1
235 x 8
235 x 5
235 x 3

Lateral Raises
35's x 5                    >> 60sec rests.
45's x 3                    >> Dumbells were weird here and it was hard to do these right.
50's x 6
45's x 8
45's x 6

Weighted Pull ups
BW x 5                            >> 60sec rests.
+50lbs x 10 PR
+50lbs x 4 PR
+50lbs x 3 PR

Rear Delt Incline W Flyes
Incline here was weird, DBs hitting the floor, etc.
Switched to back extention machine and did 45's x 15.

Negative Dragon Flags
Tried 5 reps on bench press, couldn't hold on.
Tried 5 reps on some sit up thing, better but still can't hold on.
Did 10 hanging leg raises and holy crap I felt these good!

I was looking extra cut today. I'm nearly at the weight I want to be and I saw the slightest veins on my lower abs. Almost there. I definitely want to maintain this for a long time.

I also notice that sometimes when I cut, I actually feel better in the gym. It's a different feeling than when I'm not cutting but feel good in the gym. I'm not sure what it is. Even if I'm cutting but I'm still at 200ish pounds and not 190ish I get that good feeling.

At least you're not 220 lbs, like me

#jMikeOneLegJumper

Week 120

Monday - 07/12/16

-= Workout Log =-

ATG Squat
135 x 5                 >> Feel some knee pain at the very bottom.
135 x 2                 >> I guess I could do parallel squats instead but I'd rather wait until full ATG is okay.

Bench Press
45 x 10             >> 2min rests.
95 x 8               >> Felt strong! Big dropoff though. Sticking with this weight next workout again.
135 x 5
185 x 3
225 x 1
245 x 1
235 x 6
235 x 1
235 x 2

DB Lunges
50's x 8/leg             >> Keeping these! Forgot how important S/L work was. And glute activation.

Incline DB Bench Press
80's x 10                    >> 2min rest.
80's x 5

Romanian Deadlift
225 x 5
315 x 1
355 x 8

Seated Calf Raises
115 x 5              >> 45sec rests.
135 x 12 PR
135 x 7 PR
135 x 6 PR

S/L Machine Calf Raises
105 x 12/leg               >> 45sec rests.
180 x 8/leg
180 x 7/leg

Been neglecting single leg work for way too long. This is important: bottom of squats felt some pain. I could stop 2 inches before the hole and squat, but I don't want to. My ego wont let me do less than ATG. So I did lunges, and they hit my glutes hard. Made me miss doing lunges! After my session I foam rolled with a PVC pipe. Then I had almost no pain at all in the hole of the squat. I've foam rolled before and it wasn't as effective as today. I think it's due to the lunges. I remember reading that single leg work is great for the knees. So is glute activation. In addition I want to be forefoot dominant when I play basketball. So I'll be keeping lunges in for a long time.

interview on thursday for a sizeable bank in NYC. junior information security analyst position.
have no idea what to ask for. my friend says ask for $65k. seems high to me since i have no relevant work exp, but it may just be right. my other friend got $60k starting for the same position at our university. my life will really change if i land this job... we'll see how it goes! at the very least i'll get some great interview experience.

http://www.payscale.com/research/US/Job=Information_Security_Analyst/Salary/ef4075dc/New-York-NY

that gives the range for information security analysts in NYC as $61-105K. so $65 seems eminently reasonable.

^^ the job posting did not have a salary range. which i freakin hate.

so it seems $65k is reasonable. My hunch is that some of the other people applying will have some related experience (like being network engineers), maybe i should ask for $60k. in any case, i shouldnt be too pushy; i cant risk it. I need to get into the field.

so what i think i'll do is ask for 60-62k. and if i get the job, i'll still be on the job hunt lol. I can be pushy at the other jobs and i'll ask for 70k fuck it. that will give me the best of both worlds; not being risky and securing ~60k, and then I can be risky at my other interviews when i get them (of course i wont put this current job down on my resume for those interviews until i've worked at least a year).

in addition my friend is helping me fake some internship experience at his company, so getting interviews and calls from here on out should be much easier with a 6mo internship under my belt doing information security. meeting with him today to figure out the perfect times and dates that i "worked at his company with him as my direct supervisor" as well as all the duties i performed. It has to be stuff i can fake and am already familiar with.

eh, i think you should ask for $65K. if they want you but don't want to pay you that much they'll counteroffer. if they don't want you, it doesn't matter how much you ask for.

that's a good point. i noticed the job posting was taken down, which means they've already narrowed down their candidates to me and some others. I asked the HR guy for the job posting and he sent me one that seems to be for a senior info sec analyst position by accident. emailed them back to confirm but nothing... the job duties are a ton, and they required 3+ years infosec exp... fake it till ya make it!