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


10 swings

-rest as necessary

Remember, Remember the 5th of November


Training 5 NOV 2021


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

Google Admin Security Specialist Cert plus brief life update(s)

Amplified IT’s Google Admin Security Specialist Certification

Over the last two weeks Ive been doing my best to balance my undergraduate work, my non-existent weightlifting, Wing Chun, BJJ, Jeet Kuen Do (I refuse to continue cosigning to the universal misspelling of the romanization of fist or style of fighting which in Cantonese is kuen vs kune), Thai boxing, and my actual job as a cybersecurity sys admin. Something else Ive added into the mix over the last two weeks is adding in some google education system admin training. I’m happy to report that over these last two weeks I have been able to earn the Amplified Admin Security Specialist Certification for the of us who, at least in a small part, work in the Education Google Workspace Admin arena. It’s an advanced-level, security-specific training for Google. The training built upon the foundational and advanced Amplified Admin Level 1 and 2 courses. It provides a comprehensive understanding of cybersecurity risk factors facing EDU leaders and how to appropriately mitigate through setting configurations.

Next up is Heath Adams’ Practical Network Penetration Tester certification. The #PNPT cert covers Practical Ethical Hacking, OSINT Fundamentals, the External Pentest Playbook, & Linux + Windows Privilege Escalation for Beginners. Once I can get this and just a few more certs under my belt I’ll be able to relax and maybe even take a vacation soon. But who knows, we’ll see 😉

Iraqis will ‘not shed tears’ for 2003 invasion architect

Iraqis say they won’t be mourning death of former US secretary of state who oversaw catastrophic invasion of their country

He lied’: Iraqis still blame Powell for role in Iraq war


“It’s crucial to remember just how important Colin Powell was to selling the Iraq War, and how deliberately he used his public credibility to boost the lies that pushed us into the war. That is his biggest legacy.”

Meet Representative Elaine Luria, Chowderhead

The Virginia Democrat wants Congress to give the president the authority to go to war with China. Because the Gulf of Tonkin Resolution was such a shining success.

By Andrew J. Bacevich

There is no greater weapon than a prepared mind.
Zhuge Liang