Adarq.org

Monday - 12/12/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8               >> I might have hit 5 reps, can't remember. And that might be a bench PR, at my gym at least.
135 x 5             >> Either 205x10 or 210x10 is my PR. Can't remember right now. Too lazy to dig in my log.
185 x 3
225 x 1
240 x 4
205 x 10

Seated Cable Rows
210 x 5                      >> 2min rest.
225 x 3                       >> I've hit about 230x10 before, but not after a heavy set! So that's a PR.
255 x 5 PR
215 x 10 PR

Incline DB Bench Press
80's x 10                      >> 2min rest.
80's x 6

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3               >> Got only 3 reps with the ROM I wanted on the heavy set (again).
+65lbs x 5
+20lbs x 8

DB Lateral Raises
40's x 5
45's x 3
50's x 16
50's x 5

Unilateral Chest Supported DB Rows
65's x 8/arm

Incline Rear Delt W Flyes
30's x 12

Machine Rear Delt Flyes
170 x 12           >> Going to drop set these from now on.
 120 x 8

all other things being equal, more weight is better. i remember some of the trainers from lyle's mean forum talking years ago about how adhering to strict press is dumb, even for mass gain, because with push press you can use more weight. much harder to cheat on the eccentric.

Thursday - 12/16/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 1
240 x 4
215 x 8

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3               >> Got only 4 reps with the ROM I wanted on the heavy set.
+65lbs x 5
+20lbs x 8

Incline DB Bench Press
80's x 11                      >> 2min rest.
80's x 4                        >> Finally hit 11 reps here.

Seated Cable Rows
215 x 5                      >> 2min rest.
235 x 3
255 x 6 PR
215 x 11 PR

DB Lateral Raises
40's x 5                       >> 60sec rest.
45's x 3
50's x 16
50's x 5

Unilateral Chest Supported DB Rows
65's x 8/arm

Incline Rear Delt W Flyes
30's x 12

Machine Rear Delt Flyes
170 x 12
 120 x 8

Friday - 12/16/16

-= Workout Log =-

ATG Squat
135 x 10             >> 3min rest.
135 x 5               >> Hit 10 reps! Moving up to 320lbs next.
185 x 5               >> Should be able to hit 360x4 in 3 workouts max.
225 x 3
285 x 1
345 x 1
385 x 1
360 x 3
315 x 10

DB Lunges
90's x 8/leg     >> Sloppy form this tmie.

Seated Calf Raises
185 x 5            >> 45sec rests.
255 x 8
235 x 10
235 x 8

Romanian Deadlift
225 x 5
315 x 2
405 x 1
390 x 10 PR

Monday - 12/19/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8                 >> Both of these are PRs. But I did them at my friend's gym, where I always lift more.
135 x 5               >> 225x10 is pretty sick! Can't believe I'm able to do that now!
185 x 3
225 x 1
240 x 6
225 x 10

Seated Cable Rows
215 x 5                      >> 2min rest.
235 x 3
250 x 6
225 x 10

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3               >> Got only 3 reps with the ROM I wanted on the heavy set.
+65lbs x 5
BW x 10

Incline DB Bench Press
80's x 10                      >> 2min rest.
80's x 6

DB Lateral Raises
40's x 5                    >> 60sec rest.
45's x 3
50's x 16
50's x 6

Finished my master's degree
 


I had my last classes on sat and sun. submitted my final assignment last night.

then i went thru to check to see if any new grades came in... got an A in 2 of my classes this semester. waiting to hear from my 3rd class.

Went through some of my assignments because some grades came in, and i was curious to see what i got. Then i looked at the assignments i submitted, 2 powerpoints, and got very sad that it's all over. I really appreciated how this particular professor made us do a lot of presentations, and they were on topics that there were no "real" answers on, at all. He got us to realize that cybersecurity is a constantly evolving field, and that we have to be on the forefront. this means a lot of us are just making it up as we go along. i also really appreciated the simulations we did in class, under pressure. playing out scenarios. it gave us a real slap in the face about how wrong some things can go, and especially if you're not prepared. wonderful professor. he was making probably 200k a year at his fulltime job, yet comes to my uni to teach. clearly he likes doing it, and it certainly has had a very positive effect on us.

then i thought about my other professors and man, so many of them were just great. i would love to come back as a TA and eventually teach a class in this degree. that is definitely one of my goals.

All in all, this year I've been quite successful. started off at a job i really wanted to leave, making shit money. And then:

- started off at a job i really wanted to leave, making shit money
- got my network+
- got my security+
- got my ITIL-F
- had a nice period of unemployment where i got to enjoy life again and escape the 9-6 grind
- passed the CISSP exam
- learned excellent interview skills - this i am sure will help me in life
- got my driver's license
- got 4 job offers. one i'm working at now, and i'm leaving it for deloitte. deloitte is virtually doubling the salary of my property management job
- got my master's in cybersecurity with a 3.96GPA

I laid in bed and teared up a bit. I'm really going to miss going to class and even doing the assignments. My class was the shit too. Diverse, great group of classmates. We were a cohort, which meant we took all 10 classes together (well i had the 1st one waved). Sometimes we had some other people in our class, and at one point we had the choice of an elective so some of us split for just one class. We'll be meeting up for drinks next month at some point.

i'm going to miss this year. my ultimate goal was to get a well paying cybersec job, and i got just that. but forget about the goal... i think i enjoyed the journey more than i'll ever enjoy this goal. i'm very sad that my degree is over.