Notices by Allan Chow (grumpasaurus@infosec.exchange), page 2

3x25 pushups
3x15 calf raises (on a step to get that negative stretch)
3x15 db hammer curls @ 20lb

Really bad mental fortitude day

3x5 assisted pullups @ 55lbs
3x10 dips
3x8 bavarian squats @ 50lbs
3x8 single leg kettlebell deadlifts @ 20lbs

I'll try to do pushups and curls to close out the night later

3x10 bb squats @ 114lbs (last set 15)
3x9 db diagonal and front raises @ 15lbs
3x10 bb deadlifts @ 114lbs
3x10 db reverse curls @ 15lbs
3x8 bb overhead front raises @ 44lbs
3x8 db halos @ 15lbs (last set 20lbs to 15)

Legish day. Letting my elbows rest

3x8 bavarian squats @ 50lbs
3x8 diagonal row thingies @ 30lbs
3x15 calf raises on a step
3x8 single leg kettlebell deadlift a 18lbs
3x10 sittng left lift thingies

This warmup
https://www.tiktok.com/t/ZThvYK3jR/

3x8 bb deadlifts @ 114lbs
3x15 db reverse curls @ 15lbs
3x8 bb upright rows @ 44lbs
3x13 bb squats @ 114lbs
3x20 pushups
3x10 deadbug stretches

Leg day

Did this warmup thing. I should do this like maybe every other day or something.
https://www.tiktok.com/t/ZP8QPpXDd/

3x8 bavarian squats with a 30lb db
3x10 bb bench press 45lbs
3x13 calf raises
3x10 leg raise thingies
3x15 kettlebell swings at 30lbs

Last week was a bad mental health week. I see many mental fortitude days ahead of just trying to show up.

3x10 lat pulldownw a 90,100, then 110lbs
3x10 tricep extensions at 35, 45, then 60lbs
3x10 kettlebell rows @ 35lbs
3x15 preacher curls on a 40lb curl bar
3x10 inclined db bench @ 30lbs
3x5 seated (back against the seat) diagonal and forward lateral raises @ 15lbs

That leg and hip warmup thing

3x8 bavarian squats @ 40lbs (last set to 10)
3x15 calf raises
3x10 leg raise thingies
3x10 single leg deadlifts @ 25lbs

I'll do deadbugs tonight to stretch things back out

Before lunch!

3x10 assisted pullups at 100lbs
3x5 assisted pullups at 55lbs
3x13 dips
3x8 single cable tricep extensions @ 30lbs
3x15 db preacher curls @ 15lbs - focusing on stretching the elbow (but not overextending)
3x8 diagonal and forward db arm raises @ 15lbs
3x10 incline db bench press @ 30lbs

Didnt do those squats. Will be in nyc tomorrow I'll try to do two sets of something at home

3x8 bavarian squats @ 40lbs (1 db opposite arm)
3x8 single kettle bell leg deadlifts @ 25lbs
3x15 calf raises
3x8 left lift thingies

Mebtal fortitude

3x8 assisted pullups @ 55lbs
3x10 dips
3x8 kettlebell rows @ 40lbs
3x8 db preacher curls @ 20lbs

3x8 bavarian squats @ 50lbs (2 25lb db instead of 1 40lb db)
3x15 calf raises
3x10 leg raise thingies
3x8 back bridges (my hips are insanely tight)
3x10 single leg deadlifts @ 25lbs

Ok Friday will be a push day plus something

10 Lat pulldowns @ 40, 55, 80, 95, 110lbs
3x8 diagonal and forward arm raises
3x20 db preacher curls @ 15lbs
3x10 dips
3x10 pulley rows @ 75, 90, 105lbs
3x10 tricep extensions @ 30lbs

3x10 bb bench press @ 74lbs
3x8 kettlebell row @ 45lbs
3x8 cable rope face pulls @ 20lbs
3x15 single leg calf raises
3x8 leg extension machine thingies @ 85lbs

Ok whatever is not sore day

10 leg extensions @ 55, 85, 100. 115, 55lbs
3x15 inclined db bench press @ 30lbs (last set 20)
3x20 calf raises
3x4 copenhagen side planks 5 seconds
3x8 cable shoulder press @ 55lbs

Ok why is the abductor machine thingy always taken

You know what I'm moderately surprised at how many people have read Project Hall Mary

I'm slowly realizing that people are tacking on "engineer" to just about any job function that involves pressing buttons

@thomasfuchs 😭😭

@thomasfuchs like... gassy, or like... Hives?

@skinnylatte dc is definitely filled with... those people