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Messages - Dreyth

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661
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 16, 2016, 09:17:04 am »
Week 107
Quote
Friday - 04/15/16

-= Workout Log =-

Cable Rows
190 x 5
210 x 3
230 x 1
250 x 1
230 x 10
230 x 4

Lateral Raises
35's x 5                             >> 60sec rest.
40's x 3
45's x 1
50's x 1
45's x 14 PR
45's x 4
45's x 4

Pull ups
BW x 18              60sec rest.
BW x 4

Short ROM Dragon Flags
5                >> 60sec rests.
5
5

Incline Rear Delt W FLyes
35's x 5
40's x 12 PR
40's x 8 PR

-= Study Log =-

FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards

<a href="http://www.youtube.com/watch?v=Ft9DX01eQA0" target="_blank">http://www.youtube.com/watch?v=Ft9DX01eQA0</a>

I think yesterday's workout took a lot out of me. I cut out some sets on today's workout. Not exactly a de-load but still. I felt like ending the workout early... but instead of doing that and missing exercises completely, I decide to just lower the number of sets and go through every exercise. I think that's important!

Studied some of the book but not much. What I never skimp out on, though, is reviewing quiz questions and notes.

662
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 15, 2016, 11:44:36 am »
Will probably join a basketball league in a few weeks! Fuck yeah I'll finally start playing ball weekly. Going to be extremely fun and not only that, I'll get to see how high I can jump now that my strength ratio is the highest it's ever been! Oh and increased movement efficiency (of which I'm probably at my baseline/zero) will help too. Def hitting 40" this summer assuming no injuries.

Schedule will be:

Mon - lower body
Tue - upper body
Wed - bball
Thu - lower body
Fri - upper body
Sat - off
Sun - off

That means I play bball on wed and then squat/RDL on thu. That may be a problem, not sure yet. If anything i'll just swap my upper days with my lower days.

663
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 15, 2016, 09:39:08 am »
Quote from: Raptor on April 15, 2016, 02:33:39 am
You should do them in the squat rack, you won't be hitting the safeties.

Oh I think youre right! I usually hit the safeties at other gyms but probably won't there.




I weigh 200lbs in the morning after poop n pee though. No longer 196ish. It's just glycogen storage though.
I think starting May I'll go on an official cut and keep a calorie log. Want to get down to under 195. Hopefully I can keep this strength.

664
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 14, 2016, 04:32:42 pm »
Week 107
Quote
Thursday - 04/14/16

-= Workout Log =-

ATG Squat
135 x 12
135 x 8                                  >> Was nervous/slight adrenaline for 435. Felt like I had 455 in me.
185 x 5                                  >> No hype up for it.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
435 x 1 PR
385 x 5 PR

Bench Press
135 x 8
185 x 5                             >> 275x1 (PR) the spotter helped a tiny bit, fucking retard. I told him hands off.
225 x 3                             >> Would have gotten it alone for sure.
245 x 1
275 x 1
245 x 5 PR
225 x 6
185 x 5 (paused)

Incline DB Bench
75's x 8
75's x 8
75's x 8

Hack Squat Calf Raise
Some warm up sets
Some heavy weight to failure for 3 sets

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 10 of 21

FlashCards Deluxe - Chapter Notes
Chapter 10 notes done (58 cards)

FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards

<a href="http://www.youtube.com/watch?v=AbFV33sWTtk" target="_blank">http://www.youtube.com/watch?v=AbFV33sWTtk</a>

<a href="http://www.youtube.com/watch?v=G1sl2EuMspI" target="_blank">http://www.youtube.com/watch?v=G1sl2EuMspI</a>

435 wasnt a true max at all. Didnt hype up for it. I was nervous though and therefore a bit adrenalized but i could have it it without adrenaline as well. It was very little.

Both PRs. I hit 385x5 on monday as well, but it knees were caving in on last rep of it. This is more solid for sure. On my phone so ill update this post with the full workout tmrw

665
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 14, 2016, 09:50:29 am »
^ Hey thanks I'll try em out! I never tried neutral grip DB shoulder press before. Only standard grip, which works out my tris way too much to the point where my delts never grew but my tris would overtake them. Same with bench presses, chest never grew. So for the past few years i've taken the tris out of the equation as much as I could: no OHP, just lateral raises, and wide grip benches. I finally have pecs and delts now. Tris are still growing anyway lol.

666
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 13, 2016, 06:26:49 pm »
I stated earlier that i would have liked to do upright rows because i felt like i could progress on them indefinitely (and db shoulder presses just workout my tris too much), but i wouldnt do them due to them wrecking people's shoulders apparently

i found this vid though! I'll give these a shot:

<a href="http://www.youtube.com/watch?v=1SnVJDt7jts" target="_blank">http://www.youtube.com/watch?v=1SnVJDt7jts</a>

basically do a DB upright row with some external rotation

667
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 13, 2016, 05:24:55 pm »
wtf man

668
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 13, 2016, 01:41:57 pm »
Quote from: Raptor on April 13, 2016, 01:04:37 pm
Haha... what, exam questions revealed?

Yea, exam questions from previous exams. Many are re-used. Even if zero were re-used, it would still help me with the types of questions being asked. This god damn book is 700+ pages!

669
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 13, 2016, 11:53:21 am »
Week 107
Quote
Wednesday - 04/13/16

-= Study Log =-

FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards

Will read another chapter later today and update. Learned a bunch more practice questions. I got ahead of myself now; the practice questions I know the answers to, I haven't even read about those sections yet in the book.

Thinking of adding more practice questions if I can find some more (free) practice tests online. I want to get up to 500 questions. Chances are maybe 2% of those will be on the actual exam, but hey the exam is only 90 questions! That's a free 10 questions I get correct.

Maybe that site raptor linked me to has braindumps?! I just found out what braindumps were.

Edit: ended up not reading a chapter. did go back over my quiz questions though.

670
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 12, 2016, 03:37:25 pm »
Week 107
Quote
Tuesday - 04/12/16

-= Workout Log =

Weighted Pull ups
BW x 5                      >> 60sec rests.
+35lbs x 3
+60lbs x 7 PR
+50lbs x 5 PR
+40lbs x 4 PR
+30lbs x 4 PR
+20lbs x 5 PR

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3
45's x 1
50's x 1
45's x 13 PR
45's x 7 PR
45's x 5 PR
40's x 7
40's x 5

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
230 x 6 PR
220 x 5 PR
230 x 4 PR

Short ROM Dragon Flags
6                >> 60sec rests.
5                >> I can do reps with bent knees, feet touching the bench now!
5                >> But don't forget, bent knees = shorter ROM since feet are closer to bench.

Back Extension Rear Delt W Flyes
35's x 5                >> 60sec rests.
40's x 10
40's x 6 PR
40's x 5 PR

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 9 of 21

FlashCards Deluxe - Chapter Notes
Chapter 9 notes done (33 cards)

FlashCards Deluxe - Quiz Questions
Learned 65 of 283 cards

Great workout! I'm on the heavy side right now, but it's like all the carbs went straight to my muscles. I was looking cut as shit at the gym for my weight.

Doubled the quiz questions that I know. It was pretty damn easy because I have been reading more chapters, and many of the quiz questions pertained to them. I found another resource with an extra ~100 quiz questions to add. I'll probably add them once I've finished the entire book already. I plan to finish the book in ~10 days. After that I'll spend a week reviewing and studying the stuff I don't know well, and doing a shit ton of quiz questions (which are all taken from practice tests online).

671
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 11, 2016, 09:41:41 am »
Week 107
Quote
Monday - 04/11/16
199.6lbs

-= Workout Log =-
De-load

ATG Squat
135 x 8                                >> 3min rest.
135 x 8                                >> Hit my goal of 385x5! That's about equivalent to 405x3.
185 x 5                                >> I was hyped up from music though (but no adrenaline, just anger).
185 x 3                                >> Also I was nearly 200lbs. So maybe that's why I could get that extra rep in.
225 x 3                                >> Next immediate goal is 385x5 with no hype up, and at under 195lbs.
275 x 1
315 x 1
365 x 1
405 x 1
385 x 5 PR
335 x 8 PR

Bench Press
45 x 20
95 x 8
135 x 5
185 x 3
225 x 1
235 x 3

Calf Raise Machine
495 x 10

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 7 of 21
Finished Chapter 8 of 21

FlashCards Deluxe - Chapter Notes
Chapter 7 notes done (31 cards)
Chapter 8 notes done (37 cards)

FlashCards Deluxe - Quiz Questions
Learned 33 of 283 cards

Edit: Just realized my backup sets used to be with 325lbs, not 335lbs. That makes 335x8 a PR! I feel I'll even get to 335x10 later this month, awesome.

672
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 09, 2016, 11:51:58 am »
Week 106
Quote
Saturday - 04/08/16
195.4lbs

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 5 of 21
Finished Chapter 6 of 21

FlashCards Deluxe - Chapter Notes
Chapter 5 notes done (26 cards)
Chapter 6 notes done (43 cards)

FlashCards Deluxe - Quiz Questions
Learned 33 of 283 cards

Planning to study 3 chapters today. And learn about 20 more quiz questions.
Might cut it to 2 chapters. Feeling slightly burnt out.

May get a really light squat/bench/RDL session in.

673
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 08, 2016, 09:17:14 pm »
Week 106
Quote
Friday - 04/08/16

-= Workout Log =-

Cable Rows
180 x 5
200 x 3
220 x 1
240 x 1
225 x 10

Lateral Raises
35's x 5                             >> 60sec rest.
40's x 3
45's x 1
50's x 1
45's x 12
45's x 6 PR

Pull ups
BW x 18 PR              60sec rest.
BW x 7 PR

Short ROM Dragon Flags
6

Back Extension Rear Delt W Flyes
35's x 3
40's x 10

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 3 of 21
Finished Chapter 4 of 21

FlashCards Deluxe - Chapter Notes
Chapter 3 notes done (17 cards)
Chapter 4 notes done (31 cards)

FlashCards Deluxe - Quiz Questions
Learned 33 of 283 cards

Awesome workout. It's nice to PR on a deload day. Leave the workout feeling very refreshed.

Also doubled up on my chapter reading. I have a lot of cards to go over now since it's still in the beginning of the spaced repetition and they've started to pile up!

674
Strength, Power, Reactivity, & Speed Discussion / Re: Fixing the Good Morning - Squat
« on: April 08, 2016, 06:02:37 pm »
Post your squat form

675
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 08, 2016, 09:47:54 am »
Week 106
Quote
Thursday - 04/07/16

-= Workout Log =-

ATG Squat
135 x 8                                >> 3min rests.
135 x 8                                >> ~10x3 fuck it.
185 x 5                                >> Hit 385x4 at least. That's not as good as 380x5 imo but close.
185 x 3                                >> Hope to squeeze in another easy squat day on Saturday, then reap the benefits Monday!
225 x 3                                >> Monday I'm going to add in higher rep squats again.
275 x 1
315 x 1
365 x 1
405 x 1
385 x 4 PR
385 x 2
375 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3

Bench Press
45 x 15                                >> 2min rests.
95 x 8                                  >> Think I've hit 265x1 a long time ago. Max is probably 270.
135 x 5                                >> Screwed up my breathing on 2nd set BAD, weight went straight down to my chest lol.
185 x 3                                >> Had to do a paused rep to get it back up. Nearly failed!
225 x 1
265 x 1
245 x 3
235 x 1 (paused)

Romanian Deadlift
225 x 3                  >> 2min rests.
275 x 1
315 x 1
365 x 6
365 x 4
365 x 2

Incline DB Bench Press
75's x 8
75's x 8

Calf Raise Machine
450 x 5                        >> 45sec rests.
495 x 15                   >> Dropped a little.
495 x 10
495 x 7

-= Study Log =-

Mike Myers Network+ Exam Guide
Finished Chapter 2 of 21                            >> Just reading the book, about 600 pages.

FlashCards Deluxe - Chapter Notes
Chapter 2 notes done (17 cards)                           >> Taking important notes, reading through them daily based on spaced repetition.

FlashCards Deluxe - Quiz Questions
Learned 21 of 213 cards                           >> Took a bunch of practice questions from the book and online. Learning them all.
Added 70 cards (new total: 283)

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