Another beautiful day in the country

Physical training for the day:

A1. Incline curls 10, 10, 10, 10 – :03 second lowering/eccentric load; rest 0
A2. Seated hammer curls 20, 20, 20, 20; rest 0
A3. Standard EZ bar curl 20, 20, 20, 20; rest 2mins
B1. Bench dips 20 x 3; rest 0
B2. Banded press downs 20, 20, 20; rest 0 – pause for two deep nasal breaths at the top of every 5th rep
B3. Triceps push-ups max effort/push to failure; rest 2mins
C1. EZ bar close grip curls 15, 15, 15; rest 0 – try to stay at the same weight for all 3 movements
C2. EZ bar drag curls 15, 15, 15; rest 0
C3. EZ bar overhead triceps exts. 20, 20, 20; rest 1
+
7 n 7 for 7
7 Hang power cleans & push press
7 walk out burpees without the pushup

On Monday I accepted an offer to begin teaching, part-time, for Chegg/Thinkful.com in their Cyber Security program. I’m really looking forward to helping the next wave of cyber sec professionals. It’ll be another great way to help keep up with current trends, continue to reinforce the fundamentals, and also share past and present experiences with a wide swath of new IT pros. Who knows, before long I just might be able to start posting videos of training and teaching again.

Current affairs:

The bravest are surely those who have the clearest vision of what is before them, glory and danger alike, and yet notwithstanding, go out to meet it.

Peter Onuf’s Jefferson & Reclaiming 1619

Pelosi & Congress Claims Sovereign Immunity in Federal Court to Keep January 6 Videos and Emails Secret

Hawks Smear War Opponents Again by Ted Galen Carpenter

Putin Wants His Own Monroe Doctrine by Patrick J. Buchanan

Rep after rep

Don’t no rep me

Training for the day:

7 mins of:

7 Banded Sumos

7 Banded bodyweight squats w/moderate band

7 Calf raises

+

A. Back Squat 10, 10,10,10; rest 2/2:30 – 10 RM-ish

B1. Heels elevated air squats x 10 x 3; rest :10

B2. RDL w/an empty bar, sweep away — lumbar focus x 15 x 3; rest 1

C. SL RDL stability, unloaded x 10 x 3; — 5 per leg; rest 1

+

10min alt EMOM:

20 Step-ups – 10 per

15 push-ups

Martial skill work — 5 x 5 min rounds of Z2-Z4 striking, upper push/pull bodyweight movements in trapping/grappling range, and take down defense/sprawling/working underhook escapes et cetera.

Today in my world of Linux and pentesting I worked on building out an Active Directory Lab and worked on the initial attack vectors when attacking an AD based system. Things like LLMNR Poisoning, Capturing NTLMv2 Hashes with Responder, Password Cracking with Hashcat, LLMNR Poisoning Defense, SMB Relay Attacks, Discovering Hosts with SMB Signing Disabled, Start SMB Relay Attack Defenses, & Gaining Shell Access.

Current affairs:

We Got Him (Again, and Again, and Again): On the Latest ISIS Takedown In a Long Line of American Military Actions by Andrew Bacevich

Virginia Supreme Court throws out challenge to Youngkin mask order

Bombshell Proof The ATTACK On Joe Rogan Is Politically Funded! This Is Deeper Than Spotify!

Boom: Rumble offers Joe Rogan $100M to leave Spotify…

And of course, the twat waffle who is Jonah Goldberg, is returning to his roots.

水滸傳
The Outlaws of the Marsh

Keep moving dirt

closer to the way

Training:
A1. Seated Arnold rotations x 20, 20, 20; rest :30
A2. Banded triceps press down 20, 20, 20; rest 1
B1. SA DB row x 10-12 reps x 3; @31X1 on the first 5 reps rest :10 secs b/t arms
B2. Snatch grip BTN press w/an empty bar x 15 x 3; rest 1
C1. Assisted pullups using barbell and feet in pullup cage x 6-8 x 3; rest :0
C2. DB push press 15, 15, 15; rest 1
D1. DB shrugs 30, 30, 30, 30; rest :30
D2. Banded upright row 25, 25, 25, 25; rest 90

5 sets of :30secs of work/:30 secs of rest
:30secs KBS – 2pd.
:30secs rest
:30 secs pushups
:30secs rest
:30 secs DB RDL – 55/h
:30secs rest
:30secs 24” box step-ups
:30secs rest

Today’s professional training covered Linux User Accounts and Groups along with Managing File Ownership and Permission. Then in network penetration we covered privilege using Sudo + about hour of training over at tryhackme.

Current Affairs:

The Media Outlets Demanding Joe Rogan’s Removal from Spotify Spread Far More Disinformation

Today in Syria 13 people killed, including six children and four women, during a SF pre-dawn raid targeting ISIS leader Abu Ibrahim al-Hashimi al-Qurayshi.

Johns Hopkins Study: Lockdowns Only Reduce Mortality by 0.2 Percent – good thing they didn’t announce this study on Rogan’s show.

Trudeau’s lies about Freedom Convoy/Canadian truckers show he’s just gaslighting the everyday working man

CORONAVIRUS — Majority of Canadians Now Want COVID Rules to End After Trucker Revolt — Massive 15 point swing in sentiment suggests trucker are not “fringe minority.”

Energy is similar to the bending of a crossbow; decision, to the releasing of a trigger. -- Sun Wu
Energy is similar to the bending of a crossbow; decision, to the releasing of a trigger.

Training 1 DEC 2021

Today’s purification ritual

everyone LOVES the Assault Bike!

A1. Strict press 10, 10, 10, 10; rest 0
A2. Ys & Ts 10 & 10 x 4; rest 2
B1. Heavy laterals 15, 15, 15, 15; rest 0
B2. DB Shrugs 15, 15, 15, 15; rest 2
C1. Rear delt flies 15, 15, 15, 15; rest 0
C2. Anterior raises 15, 15, 15, 15; rest 0
C3. Banded upright rows 15 x 4; rest 2
+
E2MOM for 10 mins
:10 second SPRINT
1:50 rest off the bike
covered a mile in :50 seconds – almost yacked. solid work again today.

Just Do Work

Get after it

Find it in you

Today I spent a few hours prepping for the Practical Network Penetration Testing certification.

Today’s course material focused on Reconnaissance. Topics included Passive Reconnaissance, Identifying the Target(s), Discovering Email Addresses, Gathering Breached Credentials with Breach-Parse, Hunting for Breached Credentials with DeHashed, Hunting Subdomains, Identifying Website Technologies, Overall Information Gathering with Burp Suite, Google Fu and everyone’s favorite Utilizing Social Media to find out about all of your friends and neighbors – should be highly informative.

But first! To get my mind right I was able to hit the gym again🤙🏽 — today’s training was:

Upper pressing and scapular stability work

A1. Strict shoulder press – 2 x 10 warm up sets with an empty bar
– then 15, 15, 15; rest 0

A2. Banded upright row 20, 20, 20; rest 0

A3. DB Shrugs 30, 30, 30; rest :90

B1. Strict DB press 15, 15, 15; rest 0

B2. Plate bus drivers 20, 20, 20; rest 0

B3. Front plate raises 20, 20, 20; rest 2

C1. Partial rear delt flies – bottom – 20, 20, 20; rest 0

C2. Full ROM rear delt flies 10, 10, 10; rest 0

C3. Partial laterals – top –5, 5, 5; – perfect controlled reps so you can feel the squeeze at the very top; rest 0

C4. Face pulls 20, 20, 20; rest :90

+

5 sets of:

:20sec AB pedal at 80% effort

15pushups

10 swings

-rest as necessary

Remember, Remember the 5th of November

vicissitudes…

Training 5 NOV 2021

GIANT SET #1:

A1. Reverse Cable Curls

A2. Close Grip Cable Curls

A3. Wide Grip Cable Curls

A4. Wide Grip Drag Curls

  • 4 Total Sets / 20 Reps (Each)

B1. Partial Rope Extensions (Bottom)

B2. Partial Rope Extensions (Top)

B3. Full ROM Rope Extensions

B4. Close Grip Push-ups

  • 4 Total Sets / 30 Reps (Each)…Not close grip push-ups.. more like 4+

C1. EZ Bar Close Grip Curl

C2. EZ Bar Drag Curl

C3. Seated French Press

C4. 45 Degree Skull Crushers

  • 3 Total Sets / 20 Reps (Each)

5 sets NFT:

15 KBS

15 pushups

5 burpees

training Thursday 4 NOV

Just do work.

A1. SA DB row x 20, 20, 20, 20; rest 0

A2. Lat pull down 20, 20, 20, 20; rest 0

A3. DB shrugs, 20, 20, 20 ,20; rest :90

B1. Segmented cable row x 20, 20, 20; rest 0

B2. Sup lat pull-downs x 20, 20, 20; rest 0

B3. Chins x5 x 3; rest 2

C1. Clean DL x 5, 5, 5, 5; rest 0

C2. Clean row/sweep to the hip past knees x 5, 5, 5, 5

C3. Shrugs x 20, 20, 20, 20

+

Atl emom for 12 minutes

:10 sec AB @90% effort

5 power cleans at 185