Adarq.org

Week 118

Friday - 07/04/16

-= Workout Log =-

Seated Cable Rows
180 x 5                     >> 2min rests.
200 x 3                      >> These were very hard.
220 x 1
240 x 1
225 x 8
225 x 5

Lateral Raises
40's x 5                    >> 60sec rests.
45's x 3
50's x 7
45's x 6
40's x 6

Weighted Pull ups
BW x 5                            >> 60sec rest.
+40lbs x 8
+40lbs x 4

Rear Delt Incline W Flyes
40's x 5                     >> 60sec rests.
45's x 9
45's x 6
45's x 4

Negative Dragon Flags
8                  >> 60sec rest.
5

Kind of a de-load today. Lifted before breaking my fast so i took it slightly easier.

Starting studying for my next cert today: ITILv3 Foundations. Should get it in 2-3 weeks. Apparently it's pretty damn easy and mostly logic and vocab based. Good, because I hate how the CompTIA exams are worded.

materials:
Videos here - https://www.cybrary.it/course/itil/
Review questions here - https://quizlet.com/144233557/itil-foundations-review-flash-cards/
Practice test here - https://quizlet.com/144233075/itil-practice-questions-1-flash-cards/

It's only about 3 hours of total video. I think I'll finish all of that this weekend. Over 300 review questions... maybe I'll memorize about 40 a day. After that's memorized, I'll see what I score on the practice test. The real test needs a 65% or better, so if I get around an 80% on the practice test I'll sit for the real one.

In addition, I've been getting frantic applying to jobs and internships. Hit up a lot of people I know (9 or 10) that are currently working or not working, and sent them my resume. They'll ask their companies for a position, and they'll also ask other people they know for me. Let's see what happens.

Hmm... My movement efficiency is absolutely terrible going RL. Im very uncoordinated when i do it, but i get up higher than i feel i should be. Makes me think i can match my LR jump height if i practice it enough.

It doesnt turn into a jumpstop for me at all, though who knows, that might change as i get better at it. Also that reminds me i have to experiment with hopping into an LR plant. Ive done it a few times in the past and it worked really well.

Still not jumping for around a month though. This monday i should be able to squat again. Probably dropped to a 365 max lol. My knee is feeling a lot better.

Quote from: Dreyth on June 29, 2016, 02:00:02 pm

how is it that we look so good in car window reflections dammit

 

wat.

i knew i wasnt the only one:




I'm kinda cut right now, but the way i look in a car window reflection is absurd. like a bodybuilder or something. just a let down when you see yourself in a normal mirror lol

Week 118

Tuesday - 06/28/16

-= Workout Log =-

Weighted Pull ups
BW x 5                            >> 60sec rests.
+25lbs x 3                      >> Slight improvement over last week.
+50lbs x 1                      >> PR is 75x8.
+75lbs x 5
+75lbs x 3
+75lbs x 2
+50lbs x 5
+25lbs x 5

Lateral Raises
40's x 5                    >> 60sec rests.
45's x 3
50's x 6
45's x 8
45's x 6

Seated Cable Rows
185 x 5                     >> 2min rests.
210 x 3                      >> Pretty tough. From this point forward I'm going for three sets of max reps.
220 x 8                    >> Once I can hit 10 reps for a given weight, I'll move up 5lbs.
220 x 8
220 x 8

Rear Delt Incline W Flyes
40's x 5                     >> 60sec rests.
45's x 9
45's x 5
45's x 3

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

Week 118

Monday - 06/27/16

-= Workout Log =-

Bench Press
45 x 15             >> 2min rests.
95 x 8                >> Couldn't have done another rep.
135 x 5
185 x 3
225 x 5
225 x 5
225 x 5

Romanian Deadlift
225 x 5                        >> Very happy that I left off at 340x8, and picked right back up at 345x8.
275 x 3                        >> Not bad for not RDLing for almost 3 weeks! I usually drop instantly.
315 x 1                        >> PR is 385x8.
345 x 8

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

Seated Calf Raises
90 x 5                  >> 45sec rests.
125 x 12 PR
125 x 7 PR
125 x 7 PR

Standing Calf Raise Machine
495 x 16                 >> 45sec rests.
495 x 10
495 x 8

Still can't squat. I have my ROM back in my knee. At the bottom I still feel a slight pressure from the fluid, but at least my full ROM is back. However, I get a sharp pain on the medial side of my knee at that ROM.

In addition, my knee still feels weird if I half squat or even RDL. It's due to the fluid in there.

Week 117

Friday - 06/25/16
193.6lbs

-= Workout Log =-

Bench Press
45 x 15             >> 2min rests.
95 x 8                >> This felt good!
135 x 5
185 x 3
225 x 5
225 x 5
225 x 4

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

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

Standing Calf Raise Machine
495 x 16                 >> 45sec rests.
495 x 8
495 x 7

I miss squatting
Went to a doc. Knee effusion in the joint and behind the patella. Concerns him that my knee swelled up the next day after playing, rather then pretty quickly. He says it's probably a slight meniscus tear, which is what i suspected. Tells me to ice it and take ibuprofen to get the swelling down. Ok but that's not my main concern. My main concern is that next time I play basketball, how do I know it won't swell up the next day again? Got referred to some sports medicine doctors. They better be able to answer that. But I have a bunch of crap going on with my insurance right now and it's extremely annoying getting it all sorted out.

Got X-rays taken as well. Smooth bones he said, or something. Basically no jagged edges that may be cutting into things.

I still can't squat. My knee is way better than before, but when I bend down all the way there's some pain on the medial side. Maybe by Mon or Thu I can squat and RDL.

I was 193.6lbs this morning, but I feel that it's because I don't have much glycogen in my quads n gluten from no squats/RDLs. Either way, I'm cutting until I get veins on my lower abs.