511
Strength, Power, Reactivity, & Speed Discussion / Re: quarter squats better and more specific for vertical jump
« on: July 20, 2016, 09:31:01 am »
I definitely want to add quarter squats to a peaking phase some day.
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512
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 20, 2016, 09:30:09 am »
Week 121
Nice workout. Finally PR'd in something other than a new exercise like seated calf raises. The dragon flags are getting better still! I should be able to do a single full, strict rep in a month or so.
Quote
Tuesday - 07/19/16
-= Workout Log =-
Seated Cable Rows
195 x 5 >> 2min rests.
225 x 3 >> Finally PR'd in these again! Previous was 230x10 and 240x7.
255 x 1
235 x 10 PR
235 x 5 PR
235 x 3 PR
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3
50's x 8
45's x 10
45's x 6
Weighted Pull ups
BW x 5 >> 60sec rests.
+75lbs x 8 >> Tied my PR of 75x8 in these!
+75lbs x 2
+75lbs x 1
BW x 10
Negative Dragon Flags
5 >> 60sec rests.
5
5
Rear Delt Incline W Flyes
45's x 3
50's x 6
Nice workout. Finally PR'd in something other than a new exercise like seated calf raises. The dragon flags are getting better still! I should be able to do a single full, strict rep in a month or so.
513
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 19, 2016, 03:34:08 pm »Damn I admire your discipline with all this learning and getting these certificates. Really makes me wanna start making some life gains too.. but then again I don't know of any certificates you can get in psychology/marketing/consulting before I have the masters degree which I will start next semester.
thanks man. certs are just a really easy way to boost your marketability and salary too! you can't fast forward years of experience, but you can fast forward your knowledge and skills.
maybe some kind of project management certs would benefit you? PMP is a big one. Theres also some marketing certs (https://www.ama.org/events-training/Certification/Pages/default.aspx) but i dont know if those are highly valued or not in the marketing industry. I never heard of marketing certs before. However... PMP is revered by many different industries.
I think PMP and PCM (in the link) would be excellent complements to your master's degree. CISSP is def a great complement to mine! In addition, studying for these certs has made the material i'm learning in school much easier to grasp. A lot of the topics overlap, so i have a head start over everyone else. Many times the certs are even more in depth than what i learn in my MS degree (even though net+ and sec+ are just entry level certs).
i would suggest looking up some great marketing certs, and getting a couple before your master's so you have a leg up. here's a list: https://www.quora.com/What-are-good-certifications-for-marketers
514
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 19, 2016, 01:47:35 pm »
Study Schedule
Total Time to study: 70 days
- Textbook #1
https://www.amazon.com/Certified-Information-Security-Professional-Official/dp/1119042712/ref=sr_1_1?ie=UTF8&qid=1468942975&sr=8-1&keywords=gibson+cissp
21 chapters averaging 40 pages each
- Textbook #2
https://www.amazon.com/CISSP-Study-Guide-Third-Conrad/dp/0128024372/ref=sr_1_1?ie=UTF8&qid=1468947254&sr=8-1&keywords=cissp+conrad
About 600 pages total
-Cybrary Videos
https://www.cybrary.it/course/cissp/
About 13 hours total
Not sure how I'll study yet. Part of me was thinking read a chapter every other day. Now I want to read one every single day for the first textbook just to get it out of the way. I'll take notes on each chapter, and turn them into questions that i will answer and review continuously a la spaced repetition.
There's never up to date brain dumps for the CISSP, but thats fine. I'll probably learn one (none of the questions will be on the exam) anyway just to get used to the type of questions the exam asks. Plus, it's still studying! Each questions will require thought and analysis which will better burn the info into my head. I just hope the dumps arent from a previous version of the exam, with different objectives. Gotta figure that out all this weekend.
I start monday!
Total Time to study: 70 days
- Textbook #1
https://www.amazon.com/Certified-Information-Security-Professional-Official/dp/1119042712/ref=sr_1_1?ie=UTF8&qid=1468942975&sr=8-1&keywords=gibson+cissp
21 chapters averaging 40 pages each
- Textbook #2
https://www.amazon.com/CISSP-Study-Guide-Third-Conrad/dp/0128024372/ref=sr_1_1?ie=UTF8&qid=1468947254&sr=8-1&keywords=cissp+conrad
About 600 pages total
-Cybrary Videos
https://www.cybrary.it/course/cissp/
About 13 hours total
Not sure how I'll study yet. Part of me was thinking read a chapter every other day. Now I want to read one every single day for the first textbook just to get it out of the way. I'll take notes on each chapter, and turn them into questions that i will answer and review continuously a la spaced repetition.
There's never up to date brain dumps for the CISSP, but thats fine. I'll probably learn one (none of the questions will be on the exam) anyway just to get used to the type of questions the exam asks. Plus, it's still studying! Each questions will require thought and analysis which will better burn the info into my head. I just hope the dumps arent from a previous version of the exam, with different objectives. Gotta figure that out all this weekend.
I start monday!
515
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 19, 2016, 09:43:21 am »
sitting for my ITIL-Foundation exam this Friday morning.
After that, was thinking of doing either CEH or SSCP. But during my interview with that bank, they asked my how my SSCP studying was going (it's considered the little brother to CISSP). i said great. they asked why i dont just go for the CISSP. i said i dont have the work experience. they said thats fine, just get the CISSP and you'll be put down as a "CISSP associate" and you get a 5 year span to get your required years of experience to be certified." i knew that already, but i didnt know that in the real world its still a great idea to pass the CISSP exam even if you are years of required experience away from being certified for it!
So i've decided to study for my CISSP next, the "gold standard" cert of information security! it's a 6hr, 250 multiple choice question exam. and i've decided to get it done before my school's career fair in october. yes im crazy. yes this means 3-4 hrs studying daily for 70 days in a row. yes im going to do it, fuck everything.
And the best part is, the guy who wrote the sec+ book i read (which was a GREAT book) co-authored one of the CISSP books, so i'll be reading that one while making questions for myself.
After that, was thinking of doing either CEH or SSCP. But during my interview with that bank, they asked my how my SSCP studying was going (it's considered the little brother to CISSP). i said great. they asked why i dont just go for the CISSP. i said i dont have the work experience. they said thats fine, just get the CISSP and you'll be put down as a "CISSP associate" and you get a 5 year span to get your required years of experience to be certified." i knew that already, but i didnt know that in the real world its still a great idea to pass the CISSP exam even if you are years of required experience away from being certified for it!
So i've decided to study for my CISSP next, the "gold standard" cert of information security! it's a 6hr, 250 multiple choice question exam. and i've decided to get it done before my school's career fair in october. yes im crazy. yes this means 3-4 hrs studying daily for 70 days in a row. yes im going to do it, fuck everything.
And the best part is, the guy who wrote the sec+ book i read (which was a GREAT book) co-authored one of the CISSP books, so i'll be reading that one while making questions for myself.
516
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 19, 2016, 09:34:25 am »
Week 121
Quote
Monday - 07/18/16
-= Workout Log =-
ATG Squat
135 x 12 >> Did a ton of PT exercises before this (glute max and glute med activation).
135 x 8 >> Sets through 275 were done with a band around my knees.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
235 x 5
235 x 2
235 x 1
DB Lunges
50's x 5/leg
Incline DB Bench Press
80's x 8 >> 2min rest.
80's x 5
Romanian Deadlift
225 x 4
275 x 2
315 x 1
365 x 6
Seated Calf Raises
115 x 5 >> 45sec rests.
145 x 12 PR
145 x 7 PR
145 x 5 PR
S/L Machine Calf Raises
180 x 12/leg PR >> 45sec rests.
180 x 10/leg PR
180 x 5/leg PR
517
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 19, 2016, 09:32:04 am »
^ ha
cant tell if my knee is ever so slightly more swollen today from squatting yesterday. its masked by some VMO soreness right now. well, time will tell!
cant tell if my knee is ever so slightly more swollen today from squatting yesterday. its masked by some VMO soreness right now. well, time will tell!
518
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 18, 2016, 08:19:43 pm »
Squatted 315x1 just now... Max was prob 315x3. Damn guys.
Will update after im done lifting.
Will update after im done lifting.
519
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 17, 2016, 04:27:57 pm »
damn, my quads have atrophied. and my left quad is smaller than my right! its even SOFT when i flex it and push down on it with a finger! they used to be rock hard wtf!!!
def have to try squatting again tomorrow. even if i cant go atg i have to do something...
def have to try squatting again tomorrow. even if i cant go atg i have to do something...
520
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 16, 2016, 01:38:18 pm »
Week 120
Quote
Friday - 07/15/16
-= Workout Log =-
Seated Cable Rows
195 x 5 >> 2min rests.
225 x 3 >> Machine was much smoother this time, so went up.
255 x 1
235 x 8
235 x 5
235 x 3
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3 >> Been stalling on these.
50's x 6
45's x 10
45's x 6
Weighted Pull ups
BW x 5 >> 60sec rests.
+50lbs x 10 >> That dropoff!
+50lbs x 2
+50lbs x 3
Rear Delt Incline W Flyes
40's x 3 >> 60sec rests.
45's x 15
45's x 6
45's x 5
Negative Dragon Flags
5 >> 60sec rests.
5
5
521
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 15, 2016, 11:09:11 am »
Week 120
Workout was good, except that I was very annoyed my bench was weak. No clue why. It just felt so heavy.
Interesting how my left leg was weaker on step ups than my right. It's always been the opposite
-------------
went to physical therapy today (friday morning) and YES! the cure to my knee is: stretch hamstrings and rectus femoris, activate glutes and abductors. was pretty much 99% pain free after my session. i asked the pt WHY this is working, and he didn't really answer my question. I'll ask him again next time. I really would like to learn what the mechanism behind this stuff is by which it takes my pain away.
remember when i said lunges made my knee feel better afterward? it adds up with what worked today.
i also learned that i have dynamic valgus something. have to ask again. in addition, even if there is only a tiny bit of fluid in the knee, it has been shown in studies that it leads to an inhibition of the quad on that leg. that adds up with my left leg being weaker on step ups.
i should be back to squatting after next weak finally. I'll try some light basketball as well.
Quote
Thursday - 07/14/16
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8 >> Wtf happened here? I hit 235x6 comfortably last time.
135 x 5
185 x 3
225 x 1
245 x 1
235 x 3
225 x 3
225 x 3
DB Step ups
50's x 5/leg >> These are tougher than lunges. Left leg is weaker than right?!
Incline DB Bench Press
80's x 12 >> 2min rest.
80's x 5 >> These are always strong even if bench is weak.
Romanian Deadlift
225 x 4
275 x 2
315 x 1
360 x 8
Seated Calf Raises
115 x 5 >> 45sec rests.
145 x 10 PR
145 x 5 PR
145 x 5 PR
S/L Machine Calf Raises
180 x 8/leg >> 45sec rests.
180 x 8/leg PR
180 x 8/leg PR
Workout was good, except that I was very annoyed my bench was weak. No clue why. It just felt so heavy.
Interesting how my left leg was weaker on step ups than my right. It's always been the opposite
-------------
went to physical therapy today (friday morning) and YES! the cure to my knee is: stretch hamstrings and rectus femoris, activate glutes and abductors. was pretty much 99% pain free after my session. i asked the pt WHY this is working, and he didn't really answer my question. I'll ask him again next time. I really would like to learn what the mechanism behind this stuff is by which it takes my pain away.
remember when i said lunges made my knee feel better afterward? it adds up with what worked today.
i also learned that i have dynamic valgus something. have to ask again. in addition, even if there is only a tiny bit of fluid in the knee, it has been shown in studies that it leads to an inhibition of the quad on that leg. that adds up with my left leg being weaker on step ups.
i should be back to squatting after next weak finally. I'll try some light basketball as well.
522
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 15, 2016, 10:35:07 am »
office isn't a high rise or anything... but the whole inside of the bank looks like a mansion. it's crazy.
well actually im not sure how tall the building is. i dont remember. i only went up to like the 3rd floor or something, but it goes to.... 30?
ever been to tiffany's on 5th ave, and gone up to the higher floors with all the million dollar watches and stuff? its exactly like that. it's a bank for only very wealthy clients. nobody that even works FOR the bank would be a client there, except for the CEO himself. i didn't see any room with a computer in it, other than the ground floor (tellers).
well actually im not sure how tall the building is. i dont remember. i only went up to like the 3rd floor or something, but it goes to.... 30?
ever been to tiffany's on 5th ave, and gone up to the higher floors with all the million dollar watches and stuff? its exactly like that. it's a bank for only very wealthy clients. nobody that even works FOR the bank would be a client there, except for the CEO himself. i didn't see any room with a computer in it, other than the ground floor (tellers).
523
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 14, 2016, 02:30:48 pm »
interview went great actually. certain i'll get a call back. but i dont think the CISO will hire me after he reviews my qualifications simply because i'm sure the other candidates have way more experience than me. the people that interviewed me are the 2 that i would be working with closely. they liked my personality a lot and whatnot, and that matters since we'll be working together daily. knocked the technical questions out of the ballpark except for a couple where I wasn't taught that stuff yet, but i thought out loud and they liked my thought process. the security+ cert gave me the knowledge to answer the tech questions. woo! i knew it would pay off!
what really helped me is the way i edited my resume to show all the security related stuff that i'm doing at my job. i also brought in 2 assignments to the interview (a pentest on a virtual machine, and a case study on the sony breach) and they ate it up. Especially the case study. the assistant VP was looking over it saying "yep, this is exactly what we are going to have to be doing pretty soon."
on the other hand, the CISO won't be working closely with me, so he'll probably care more about "does this guy have the experience or not?"
overall, great interview experience and I know how to highlight my skills for my next ones.
what really helped me is the way i edited my resume to show all the security related stuff that i'm doing at my job. i also brought in 2 assignments to the interview (a pentest on a virtual machine, and a case study on the sony breach) and they ate it up. Especially the case study. the assistant VP was looking over it saying "yep, this is exactly what we are going to have to be doing pretty soon."
on the other hand, the CISO won't be working closely with me, so he'll probably care more about "does this guy have the experience or not?"
overall, great interview experience and I know how to highlight my skills for my next ones.
524
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 14, 2016, 11:53:19 am »
Took a big shit this morning and then weighed 190.6lbs
time to maintain! I'll probably bounce between 190 and 193 depending on water weight.
interview in a bit then lifting after work. looked up the company on glass door and reading terrible crap about it. it makes me not want to work there, which means i'll be relaxed and kill the interview. same thing happened where i work at now (it was easily my best interviews ever). i'll still take the job though. it's just that the job hunt will continue.
time to maintain! I'll probably bounce between 190 and 193 depending on water weight.
interview in a bit then lifting after work. looked up the company on glass door and reading terrible crap about it. it makes me not want to work there, which means i'll be relaxed and kill the interview. same thing happened where i work at now (it was easily my best interviews ever). i'll still take the job though. it's just that the job hunt will continue.
525
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 13, 2016, 04:36:21 pm »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!