Adarq.org

Monday - 09/26/16

-= Workout Log =-

AM:

ATG Squat Rested
Bench Press Warmed up to 245 x 1.
Romanian Deadlift Rested

PM:

Bench Press
45 x 20                  >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
235 x 4
235 x 2
235 x 1

Seated Cable Rows
205 x 5              >> 2min rests.
225 x 3
245 x 7 PR
245 x 5 PR
245 x 4 PR

Incline DB Bench Press
80's x 10 PR                 >> 2min rest.
80's x 4

Pull ups
BW x 5                 >> 2min rests.
+30lbs x 3                 >> Wtf happened here. Should be hitting 5 reps again by now.
+60lbs x 1
+90lbs x 3
+90lbs x 1
+45lbs x 6
BW x 8

DB Lateral Raises
40's x 5                 >> 60sec rests.
45's x 3                 >> Switching to strict lateral raises soon with my back against a wall.
50's x 10
50's x 2
45's x 8
45's x 6
45's x 4

Unilateral Chest Supported DB Rows
55's x 10/arm PR           >> 60sec rest.
55's x 5/arm PR

Incline Rear Delt DB W Flyes
45's x 8

Machine Rear Delt Flyes
140 x 15 PR

Work You’ll Do
As a Consultant in Cyber Risk, you will partner with our clients to design and implement solutions that integrate security into their processes, and improve their ability to detect and respond to cyber attacks, so they can achieve business growth and manage reputational risks. You’ll build on your foundations in Information Technology and Business to design and implement business-aligned cyber risk management programs, processes, and systems that help clients focus their investments on key information technology risks. Specific areas of work could include:
•   Deploying various technologies to establish data privacy and security controls
•   Helping to improve application security
•   Managing system and software vulnerabilities
•   Establishing methods for securing “smart” devices
•   Developing advanced cyber monitoring and security analytics solutions
•   Establishing cyber crisis management capabilities
•   Providing cyber forensics and incident response support

The Team
At Deloitte we view cyber risk as primarily a business challenge. Understanding that even the most well-secured clients will occasionally experience serious cyber incidents, we developed the Secure.Vigilant.Resilient.™ framework to help them take a more comprehensive approach so they can thrive, even in the face of escalating threats. It takes advanced technologies to address cyber risk, but it also takes strong threat awareness and analytic capabilities, solid preparedness to respond to a crisis, and strong leadership and governance processes to keep things focused on what really matters to the organization. Deloitte stands out as one of the few firms that can offer our clients the full range of capabilities needed to build comprehensive cyber risk programs. Every year we serve hundreds of clients across every major industry sector. Our Cyber Risk Services teams work at both the C-suite level, and the technology operations level. This broad vantage point enables us to offer the most informed, innovative advisory services. By joining our team, you’ll be part of developing the future state of cyber risk solutions. Learn more about our Cyber Risk Services practice.

Qualifications
Required:
•   Bachelor or Master of Science/Business Administration with a concentration in computer science, information systems, information security, math, decision sciences, risk management, engineering (mechanical, electrical, industrial) or other business/technology disciplines
•   Relevant work experience (e.g. internships, summer positions, school jobs)
•   Ability to work independently and manage multiple projects/assignments/responsibilities in a fast-paced environment
•   Demonstrated leadership and strong verbal and written communication skills
•   Demonstrated problem solving and critical thinking skills
•   Travel up to 80% may be required, dependent on role and location
Preferred:
•   Strong academic track record (minimum GPA of 3.2)

Monday - 09/19/16
196.0lbs

-= Workout Log =-

AM:

ATG Squat Warm up to 315 x 1
Bench Press Warm up to 225 x 1
Romanian Deadlift Warm up to 405 x 1
>> Seemed really stiff this morning. This was harder than the warm ups last week.

PM:

Bench Press
45 x 20                       >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 6
225 x 3
225 x 3

Incline DB Bench Press
80's x 8                 >> 2min rest.
80's x 4                 >> The dumbells at this gym were awkard, making this tougher.

DB Lateral Raises
40's x 5
45's x 3
50's x 8
50's x 5
45's x 8
45's x 5
40's x 8

Seated Cable Rows
200 x 5                        >> 2min rests.
220 x 3
240 x 10 PR
240 x 5 PR
240 x 4 PR

Pull ups
BW x 5
+30lbs x 3
+60lbs x 1
+90lbs x 4
+90lbs x 2
+90lbs x 1

Unilateral Chest Supported DB Rows
50's x 12/arm PR

Friday - 09/16/16
194.2lbs

-= Workout Log =-

AM:

ATG Squat Legs too sore
Bench Press Chest too sore
Romanian Deadlift Legs too sore

PM:

ATG Squat
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
325 x 5

DB Lunges
75's x 6/leg PR

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

Romanian Deadlift
225 x 5               >> PR'd... should I aim for 8 reps or move up in weight?
315 x 1
405 x 6 PR

Hack Squat Machine Calf Raises
520 x 10               >> 45sec rests.
520 x 8
520 x 6

Negative Dragon Flags
6                   >> 60sec rests.
6
6

Wednesday - 09/14/16

-= Workout Log =-

AM:

ATG Squat Warm up to 315 x 1
Bench Press Warm up to 225 x 1
Romanian Deadlift Warm up to 405 x 1

Monday - 09/12/16
195.2lbs

-= Workout Log =-

AM:

ATG Squat warm up to 315 x 1
Bench Press warm up to 225 x 1
Romanian Deadlift warm up to 405 x 1

PM:

Bench Press
45 x 12                 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 6
225 x 3
225 x 2

Pull Ups
BW x 3                   >> 60sec rests.
+30lbs x 3
+60lbs x 1
+90lbs x 3
+90lbs x 2
+90lbs x 1
BW x 8

Incline DB Bench Press
80's x 8              >> 2min rests.
80's x 6
75's x 8

Seated Cable Rows
200 x 5              >> 2min rests.
220 x 3
240 x 6
240 x 5
240 x 4

DB Lateral Raises
40's x 5           >> 60sec rests.
45's x 3
50's x 8
50's x 4
45's x 8
45's x 4
40's x 8

Bent Over DB Rear Delt Flyes
40's x 15