#tpwn

Whew! Well shoulder day was inspiring…at least to some one.. I never thought myself a weak individual; certainly not physically. I mean sure I’m skinny now but there was a time that I had a bit of muscle and a hard on for martial arts… at least the Steven Segal eat and flip gangsters onto buffet table kind. 

 Today however, I felt physically weak. I mean wow! Having a day designed ONLY to focus on shoulders seemed a bit, wasteful. Waste of time waste of money waste of energy. I’m gonna breeze through today’s work out.

W R O N G ! ! !

In the beginning: I warmed up of course as per my instructors demanding voice and flawless Asian physique: “You warm up, or you tear muscle.” this is his every day version of good morning. I’m cool with it, he’s all business and I like not having to converse about politics or the weekend, or real estate (I’m an agent) .. Work out, go home. Complete time-saving awesomeness in a 5′7″ 25 year old Asian guy who’s never had more than 3% body fat in his entire existence. Let’s Move!

So I warm up. It’s THE hash-tag for boring but I do it to appease my trainer and my ego. Yeah, my ego likes to warm up. Not to be confused w/ Eggo’s, which I would devour without uttering a single syllable in recompense.. NOM-NOM…

After the Hash-tag session, we start the systematic deconstruction of my ego.

The Workout - Shoulders

Standing Over head dumbbell press:  

Set 1: 12-15 reps @ 10 lbs.

Set 2: 10-12 reps @ 12.5 lbs

Set 3: 6 reps @ 15 lbs

Rope to face pulls standing:

Set 1: 12-15 reps @ 20 lbs.

Set 2: 10-12 reps @ 25 lbs

Set 3: 8-10 reps @ 30 lbs

Standing Over-head barbell press:

Set 1: 12-15 reps @ 20 lbs.

Set 2: 10-12 reps @ 30 lbs

Set 3: 10-12 reps @ 30 lbs

Seated Over head dumbbell press w/ a twist:

Set 1: 12-15 reps @ 10 lbs.

Set 2: 10-12 reps @ 12.5 lbs

Set 3: 8-10 reps @ 12.5 lbs

Standing Shoulder Fly’s? (yes I made it up):

Set 1: 12-15 reps @ 10 lbs.

Set 2: 10-12 reps @ 12.5 lbs

Set 3: 6-8 reps @ 12.5 lbs

See? This shit is serious. That Asian is serious. I am the hash-tag for sore. There were sets that I could bury, like the overhead standing DB press and the overhead standing BB press and the rope pulls. Now the seated torture chair with a twist at the bottom….well i stopped every other rep like the ego-less sissy man boy that I am and pondered: “how did I get to be such a pussy?” …. and then: snapped back into reality by the broken word play that is my trainers English, I continued…

tpwn OS X exploit: What you need to know

“tpwn is a vulnerability that affects OS X 10.9.5 Mavericks through OS X 10.10.5 Yosemite, but does not affect the currently-in-beta OS X 10.11 El Capitan,” Rene Ritchie reports for iMore.

“With tpwn, malicious code on your Mac could escalate its privileges — gain ‘root’ access — and potentially exploit the system,” Ritchie reports. “The vulnerability was released without warning —…