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.”
Matt Shannon, Security Pro 