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.

The Outlaws of the Marsh

Keep moving dirt

closer to the way

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.