Tom here from Lauren systems, and I'm here to issue a correction regarding the Plex UPNP DDoS attack Plex reached out to me to correct something now too long didn't watch if you just want to know what the answer is UPNP was not a factor. This was kind of a Misconstrued from the net scout report that I then reiterated again So there's a chain of incorrect information and I don't like incorrect information. Therefore. This is the correction video essentially UPNP opens up TCP port 32 400 and that's it when you have UPNP enabled the other ports being open are a problem But they were not open automatically and I'm gonna get to the exact email that Plex sent me Plex saw your video and noticed at the three minute mark you state that Plex uses UPNP to Automatically open up UDP access on irrelevant ports and this is not the case the original net scout report made some material errors That were misleading to network operators and grossly overstated the threat Unfortunately, they did not reach out to Plex before issuing their misleading report So we do not have the opportunity to avoid the confusion in their report It was correct to state that if a Plex media server is accessible over the public Internet and port three two four one four is accessible. Yes, it can be Attacked and used in this DDoS attack they go on to say that well as I just stated only 32 400 TCP is what UPNP opens and it's Misconfigured firewalls or people have no firewall at all and just Plex on a public IP address that causes this issue I'll leave the full text here if you want to read it word for word down at a link below along with the forum post That is relevant to this in short if you update your Plex server, you're fine Also, if you don't misconfigure your firewall and you don't put your Plex on a public IP address with no firewall at all you're fine these are Perfectly fine to have Plex media server with UPNP because as of right now February 17th, 2021. There are no known attacks against TCP 32 400 the port needed for remote access to Plex I see that right now because there could be some problem in the future I never like to rule that out where someone's watching this two years from now I'm like I remember when he said that and next thing you know They found a vulnerability anytime you publicly expose anything There's always a potential for issues or abuse if a flaw is found in a thing that you publicly exposed So as always keep your servers up to date keep an eye on the security bulletins Really stop and think if you need to have something opened up. That's just good hygiene for security Just keep it all closed and only open up the things that are relevant and in the case of these 27,000 servers lots of people have lots of things open and well someone found all those open things and Exploited this so I'll leave a link to the other video I'll leave a link to the text down below in the first top comment here and the forum post related and That is all I just want to get this correction out there Thanks and thank you for making it to the end of the video if you like this video Please give it a thumbs up if you'd like to see more content from the channel hit the subscribe button And hit the bell icon if you like YouTube to notify you when new videos come out If you'd like to hire us head over to Lawrence systems calm fill out our contact page And let us know what we can help you with and what projects you'd like us to work together on If you want to carry on the discussion head over to forums dot Lawrence systems calm where we can carry on the discussion about this video Other videos or other tech topics in general even suggestions for new videos They're accepted right there on our forums, which are free Also, if you like to help the channel in other ways head over to our affiliate page We have a lot of great tech offers for you and once again, thanks for watching and see you next time


Welcome back. I hope you enjoyed lunch as much as I did. Our next session will be by one of my favorite speakers. You already got all your sessions. You don't need to kiss me or something like that to get another one. I like it. Actually, it's always nice to see one of his talks because you can even watch him doing talks in a language. If you don't even speak, it will still have fun and maybe understand a bit what he is talking about. So, please welcome Enrico Sini and his talk about advanced tools for wasting time. Thank you. I can't speak English because I don't know how to speak English. I'm glad that I could speak any language and people would have fun anyway, so I could speak Polish. Hi, everyone. I'll go with English. This talk is about advanced ways of wasting time. He has noted that this is a meta talk because, well, a depth of session is an advanced something, and we are, of course, all wasting time, so the talk itself is an advanced ways of wasting time. Thanks, Zach, for pointing that out. I'm going to cover something that in Bologna we called casseggio, which I would define as a way to waste time that is creative, but especially useless, at least useless according to what are the current canons of society, which say that for something to be useful, it has to be requiring anxiety and pain. So we'll do something useless that is fun. There is a lot of history about casseggio. I don't know if there is an English word for it, like creative waste of time. One could argue that pyramids were a fairly creative way of wasting times, but besides this, we don't actually know much about the reasons behind them. We could go in literature and, well, there's been, like, Greek philosophers who spent time demonstrating that I cannot get from here to there. Late in poets that wrote, like, amazing poetry is like, if in the terms you will hear applauding people, then the penis of Mr. Maro has gotten in. It's great stuff. I mean, that happened, like, all around history. In Bologna, there's been, like, in the beginning of Italian literature, one of the first witnesses of Italian literature and culture was big books in which people noted, like, transactions, but then, like, at the end of the day, they had half of a page which was empty, and they needed to fill it up. Otherwise, one could add to the page and falsify the logs, but instead of, like, painting lines on it, they would just transcribe popular poetry, and they are a really nice source of time-wasting literature, but Dante itself, which is, like, one of the most important classical writers ever, divine comedy and that sort of things, used to write nice poetry together with another friend insulting each other's wives and relatives and blah, that's fairly interesting. You can get them translated. I have links. You can ask me about that. Well, I have various examples in Italian literature, and someone knows Chaucer probably from UK. He's got something nice. In that sense, the French will remember Rabele. There's no better ass-cleaning system than a duck with nice feathers, but you have to keep the head of the duck between the legs. That's like French literature from the 15th century, and it's great. I suggest you read the book. It's like a three-page essay about how to wipe one's bottom after going to the toilet, and the French still haven't figured out. They invented the bidet, but the Italians use it, and they don't. Okay, but let's go back to wasting time and not being kicked out by the French, because I still love French people, especially when they have nice cheese in the fridge.  Actually, an Italian artist went even beyond that and was probably pissed off by what art was doing, and he decided to take his own shit, put it inside a tin can and close it, and then label it artist shit, put a date of packaging and everything, and decided the price of this artwork is the same price of an equal amount of gold in weight. And so he said, well, yeah, this is 100 grams of my shit, and it's a piece of art because it's artist shit, and if you want to have it, you have to pay the same price of 100 grams of gold. Of course, now this piece of art is much more worth than that. That's a very advanced way of wasting time and making a point. But pretty much always there's been people playing with creative waste of time and walking the edge of genius. There's the pathophysics, I don't know if anyone heard of pathophysics, but I guess yes, is the science that has a method but doesn't have a goal, and there's really nice pages on Wikipedia about it, and is there any discordian around? Next Friday we go out for a hot dog.  Right, there's the nice annals of improbable research, which I appreciate a lot, they do the ignoble prices. They have a really nice, luxuriously flowing hair clap for scientists that I wanted to join but I'm not a scientist. So now I want to have a PhD just to join this luxuriously flowing hair clap for scientists. So yeah, this is noble, this is a creative waste of time, it's a really nice way of exploring new things. It's probably not really a waste of time, but you only discover it like, well, late in the future, when people say you were a genius and you say, no I was just wasting time, no sorry, I was a genius, paying me lots of money. And so this talk is about finding advanced ways of wasting time in Debian and be a genius tomorrow by wasting time today, which is a nice fun way of becoming geniuses. So one could say that it could be above, so if you have ideas to do this in a more advanced way, like if you have a robot that moves this, so in a way hacking goes to the edge of an advanced way of wasting time. So sometimes things just follow by themselves, like when you find yourself with an automatic praying device in your own hand, you turn it on and it prays, you can change the prayer. It's a nice device I got. And when you have an FM transmitter in the other hand, you can just put them together and create the Holiness Broadcaster.  You have two unrelated things you put them together and you get something interesting, which is most of what we are going to do now. So I'll now start showing what a couple of tools we have in Debian that are useful for wasting time creatively. Well, everyone knows SL, I guess. There's a Debian package for that. It corrects you when you type LS by Mr. Rongli. I quite love the person that packaged AN, because then I can do things like instead of, I can mistype MAN and do AN open office. I learned that open office has to have Italian dictionaries, but open office anagrams with cif or piano, which means a full spank in the face. And that just comes like misspelling MAN, so I think that AN should be installed by default in every system. Increase the font. More. Okay, let's go on. We are all grateful, I guess, to Gergely Nagy, or I don't know the pronunciation. Gergely Nagy for packaging Tama, which I don't know if I have installed. No, actually I don't. But I'm working together with Vagran to... Tama is a Tamagotchi server. It sits on a port, you can add to it, and you can play Tamagotchi. And I'm working with Vagran to revamp my Tama CDD, which is a custom demo distribution which is installed with zero questions. And it's like the easiest system to install ever. And it creates a black box server, deleting everything you have in the arbor, right? Which runs a Tamagotchi demon. So you just put the CDD in your drive, reboot the machine, it does all the installation stuff. And then you can just tell NET to port whatever, I don't remember it, and have your Tamagotchi and feed it. And I think that Tama CDD is very important because then it shows how to create a CDD with a simple CDD system made by Vagran. So ask Vagran about simple CDD, it's not around, but you'll see him around at that conf, it's really cool. And that's... So in a way, wasting time is a kind of exploring... as a way to explore new technology. When you don't know what to do with a new cool tool, you just waste time on it. Other nice things we have... Well, everyone knows, I guess, Vigor, which is VI with the paperclip. I have problems with the window manager. Okay. Well, there's a whole BSD games package, which has lots of really nice things. It's the evil tool to count your mail and all sorts of filters, like Pig Latin. I don't know if it does decoding. I really suggest you explore the package BSD games. It's really nice. It's got nice things. People know robot finds kittens, and you are a robot, you go around and you have to find the kitten, it's a screwdriver, so you keep looking for the kitten. I'm fairly unlucky today. Oh, finds the kitten and it's very cute. They find each other. And then, of course, fortune that everyone knows. Okay, that's like simple tools of wasting time. And we can try to do something a bit more advanced with the various tools we have. For example, to respect my public. It's really nice to have a look at everything that is in the package filters. So we can do, like, translate... Well, I guess that's very well known. I can take, like, an email. So, okay, so I can... Ah, find... So we get the text body out of... Out of DebianDevel. And we can do stuff with it, like, make it really flamish. Actually, it's quite interesting to see the mail headers mangled like that. I like delivered. Or we can make it like, I don't know... Okay, it's quite nice. So that's, like, these really nice English filters, which people did that for Italian as well. I think it must not be simple to write that. I don't know. That could be a ball for debcom with Italian cabal people around here to create something for Italian. Another thing you could do with text. It's nice to have sources of text because then you can do nice stuff with it. Let's see. I think I deleted it. I downloaded the... Is it too big now? No. This is still readable. I downloaded the list of... Someone made a really nice list of Debian package release names. Like, the... I'm drunk tonight and it's Saturday and there's no nice film on TV release. So that is another nice data source, or a mailing list archive is a data source. And data source is nice because in Unix we have lots of filters. So, for example, we can use data do-do. Another wonderful Debian package I love that it studies the frequency distributions of the input, builds a Markovian chain representing the statistical distribution of the input and generates an infinite text on output which resembles the input. Now, I should cut away the headers. Well, which I could do easily. Grab. Minus V. Blah. Don't need to be accurate, right? It's much quicker now. And so you get, like, yeah, I like data do-do. I like the description. Data do-do is a program that analyzes text for Markov chains of warp probabilities and then generates random sentences based on that. Sometimes these sentences are nonsense, but sometimes they cut right through the heart of the matter and reveal hidden meanings. Yes? What? No, I didn't. I don't know. Maybe it's broken, but that's the common line. Okay, we can go on. What do I have? There's Polygen, which I quite like. It's a generator of... Hi. It's a generator of random sentences from grammar definitions. And I like the description, which I copied from upstream, who is probably a genius. It's an interpreter of a language designed to define languages. So it's an advanced tool indeed. And it's used as a parody tool for linguistic habits, stereotypes, and trends in this foolish era. And then it goes on describing all stuff about parody and... It's really nice. With Polygen, you can define a grammar definition and run it. Last year, there was a Polygen both. And... Dev-dev... Polygen... Let's see if I have a few grammars. How do we use the computer at this one time? Okay. Okay, use a less. So last year, at the Polygen both, we created a couple of grammars. There's the... There was... And so on. There was, like, a changelog. Generates changelog entries. That was done during last years. Well, yeah, it's nice. Like... Last year, there was the Udev breakage happening during the Conf. So, well... Okay, let's go back. So with Polygen, we can generate all sort of stuff. There's the bio... The biography of the author of Polygen, which we can, of course, format better. Like, and so on. Which you can stand, filter with... Sorry. Yeah, we can do all sort of things like... Actually, this... Okay, let's see. We can have... This is useful. We can make a bot for... For the dash... For the Debian IRC channel. It's automatically a Q&A.  And then, of course, we can always have it said by a cow. Cowsay is one of my favorite Debian packages. For example, I can, like... I don't know, edit files and, like, an email or something and have it, like... Yeah, come on. Wake up. I can do nice VIM macros with that. There was a project with Alfie. Well, Cowsay's got, like, lots of different themes. It's kind of theme-able. So... It's kind of cute. It's theme-able. And there was a project with Alfie last year to create an RMS polygen grammar and have a GNU-Cowsay file to read it. He needed to provide me the GNU-Cowsay file, which I guess you still have it in some part of your hard drive. But we'll get there sooner or later. This is nice. For example, so what if you want to know all the cows that you have? You can easily do copy and paste them because I'm lazy of typing. That's a nice one-line, common-line thing that creates a demo of all the Cowsay things and so on. Other nice things you could do I created... Is it here? No. I was fairly proud of this other one. It's the auto-polygen grammar which generates a common-line, which you can then... That was... And you can make a polygen screensaver which just does it over and over with character encoding problems and so on. We have a screensaver, right? In few lines of shell. But we'll get to screensavers later. Okay, the insult generator make it mean and... And that's all, like, composing tools we have. It's quite nice and we have lots of tools to compose, which I love. For the Italian crowd, I created the infinite optimism generator which does polygen... Well, let's go here. Repeat 50 times some optimistic phrase generator thing and then give it to Dada Doudou and then give it to Festival and it goes on generating optimistic phrases forever. And that's the automatic optimism generator which can, of course... which can be, of course, turned into an automatic optimism broadcaster which is illegal in most countries and that explains why there are so many words in the world. Right, I have a... Okay, so we can move away from polygen a moment. We can have... Actually, I had another thing we could do with polygen along these lines. We have polygen metal, generates names of metal songs. Um... It's very useful when you hack with mournful. It's got this Amarok stuff sending in IRC channel the music he listened to and I... I'm always humiliated because he listens to really interesting stuff and now I created the polygen bot that I can just ask myself to generate a metal thing so I don't feel left outside. There's between him and Isaac and other people. So I can generate metal songs and I can do the same trick and give it to Dada Doodoo and then festival... Although it would be interesting I'm waiting. Sounds a bit like this. I wanted to put like... I was looking for a goth metal loop to put below the festival voice and it would make like for the infinite hard rock thing and I was also looking how to... I didn't manage to have two audio output mix together. I don't know why ESD, DSP would crash and ours would crash and so on because I wanted to do this on top of a... on top of a hard rock loop and the voice goes lower and lower and it's perfect. You can control the festival pitch so you can make it really low. So that's the infinite goth metal song generator and one thing that I did was really nice and had lots of success in Italy when I presented this talk. It's probably not as understandable here but I will tell you anyway because it's a bit of an inside on the Italian left-wing culture. I think it's an issue in the left-wing which exists since at least when I was born and I think even well before and people have been asking themselves if like Pussy is left-wing or right-wing and that was like a very important question in Italian left-wing politics because like left-wing activists would wonder if it's left-wing to spend time having sex or if it's righting because you don't fight for the revolution and this problem was unsolved until Debian came and so what I did I made a little experiment with this really nice package it's a text classifier by Isian it's a very advanced tool which when I see a very advanced tool I think of how I can waste time with it where's Clint Clint Adams is not around because he was the maintainer I don't know if he still is I think he orphaned it after he knew what I did I used I've been downloading home pages of various Italian newspapers and then I've been dividing them in left-wing and right-wing and then I've been using them to train the by Isian classifier and then I've been testing the classifier I downloaded the cocaine dot whatever website and it's been classified like right-wing and I downloaded the marijuana dot blah website and it's been classified like left-wing so in Italy we all know that cocaine is right-wing and marijuana is left-wing I don't know if it's the same abroad but the presidents of fiat are very well known for sniffing sniffing cocaine and the student the rebel students are very well known for sniffing marijuana so that was a good way of testing the classifier and then of course I downloaded some like website about pussy which took a while to find and the classifier classified it as left-wing which proved that Italian left-wing activists can finally have sex in peace with their conscience there's other interesting small nice things we could do while we're still in the common line before passing to the graphical interface another couple of tools are like run type I can do like what do I run type well you know where it is okay no I don't have that it's nice it's a version of cut you can configure it it's got lots of things and it's a nice component you could like put in pipelines and stuff there's a lovely tool that I use a lot Bogosort and it will sort a file by randomly permutating it and see if it's sorted and if it's not try again it's good because you can stop it at the first interaction and it's good for selecting random things so I can do like I'm sorry I don't have anymore that list of quote do we have internet around here yes I'm the maintainer of Polygen yes I'm never supposed to do this sort of trick but I'm a wireless as any user of Polygen know of sorry of not Polygen guestnet as any user guestnet knows I can't make guestnet work with wireless hi Martin and well yeah it's supposed to work last beacon two seconds ago kind of slow okay fine good to me well we'll get there so for example if you want to like you can do this I don't remember okay dash N it's nice that it's a sort algorithm that has a don't sort function and it's the most useful so if you are like the bastard operator from hell you can like run this actually it always gets me the system stuff because there's only one account on this system but this could be a way to automatically select one user to delete every night only me so it's not random anymore let's see if the HCP is kind of slow but gets there no the HCP doesn't like me too bad I can still show it some examples because I blocked about it and I still have them around so you could like take the package release names and then put them in the other do-do it generates new package release names if you don't know how to choose them you can okay this makes it a bit more cleaned up you can do use like a bogey sort to have like a fortune kind of thing using the Debian release names and then of course you can generate a fortune database out of them so that was like some examples about it would have like it's quite nice but I'll wait for the HCP and another idea I had now I bought a Bluetooth key and I heard that Bluetooth is kind of hackable and I thought that one could make like an automatic tool that scans Bluetooth devices, mobile phones and tries to hack into them and download the phone directory of it and then see if there are people that have been using the phone directory and in that cases it could like send an SMS to each other like we may be friends that could be like such a lovely project and you would end up knowing like everything about Bluetooth so that would be a very advanced way of wasting time and then you just go and find a job in the Bluetooth market see the point of wasting time I mean okay then I think we can be done let's go to the X interface so everyone should have installed one of the most important packages in Debian which is Cappuccino it's a very important tool it's made by an Italian of course oh okay let's try without my pastert okay so this is the tool that makes your computer look busy when you go out and take a Cappuccino it's called Cappuccino and not lunch it will finish after 10 to 15 minutes on purpose I actually have been talking with upstream and about like integrating polishing with it but upstream is really inactive for some reason I don't know and lots of another like interesting tool in Debian is well literally for wasting time is clocks we have such a huge amount of clock gadgets in the distribution I remember son at some point did some sort of GNOME usability testing in GNOME and one of the problem was that one of the tasks they had is like add a clock to your panel and the problem people would get confused because they had like six different types of clock applets and they didn't know like what the hell they should put there we have many and I don't know why they're so important but I like that they are there for example I quite like X-Dali clock I don't know what's wrong with this GNOME term it's very arrogant it's like a more fluid clock we have sun clock which looks harmless except when you go into the options and they have no idea it's got like this very user friendly buttons like I'm present how about that that's the manual right I love it I have no, I don't dare pressing those things I think one is to wipe my home back actually and we have this that I love it's the clock for the fellow Australians if clock have been invented in Argentina sorry, it's an Argentinian clock they would run counter-clockwise because down there a sundial it's the other way around and so this program brings that option to Argentinians which now can have justice and I proposed like I had friends like it's got a bunch of you can have them mirrored and a friend were throwing an NTP enabled New Year's Eve party which I like the idea that was the Taipei Linux user group so lovely and NTP enabled like New Year's Eve party is great and I told them that would have been a nice idea to have like the two clocks that would converge at midnight but I don't know if they actually did it why it became smaller so yeah, you can waste time with clocks a lot everyone knows XSurf which well I don't have installed what? non-free okay, no one knows it I don't have it installed, I don't know it either yeah, I was about to say that Xplanet is like a good oh right it doesn't work, I have to put it in a window no maintainers this Nautilus stuff is very arrogant I can't run my X penguins on it and it really like steals this background stuff and please fix it Xplanet is like shows the earth rendered in real time with the sun and everything and it's a nice advanced tool I did interesting stuff with it like I used it to map weather stations on the map to see if my software was actually computing them correctly and so on but if you got the Xplanet website and see how people hack them up and they display stuff in their background in their X window background like the current earthquake in Jupiter with that and that's like such a nice advanced tool of wasting time apparently Andrea still has got an interesting setup yeah, but then I don't have it configured interestingly I need to get it anyway have a look at the Xplanet website it's interesting and then let's go into more specialized tools for wasting time we have in X I quite like XTEDD moving around the cursor the cursor becomes hard you can move it around keep it there do your work I think so this could be a list of packages we can have to waste time and I'm sure Xroach is blah, I don't know but I suggest you run through the list through the output of this command it's really interesting and you can get stuff like K.Odo which is probably starting the whole KDE behind it it's just, well, you know how long you go with your mouse and I think it goes very well Xlaby which is a simply bastard tool that just hooks your mouse and you have to fetch the blue dot if you want to have it back one day, but now I can have like the the odometer that tells me actually how much do I move my mouse to get there I love the combination of the two Xlaby is like don't ever ever mess with your X authorization files so that people can like run X stuff into your thing, like you have like Xlaby-B-P and you just can't see the labyrinth and you can have other stuff like the mazes built by yourself avoiding the walk that starts from blah and you can grab the keyboard so you can't use window manager hotkeys to get out of it and you can use it to get the wish with no quit I don't think so, but there's a quantum mode which I think goes near to it's lovely so cute great, I mean, yeah the main page is great I quite like also Waves that makes your system more fluid they did a version for Xgl you have to see it I've seen a demo of Xgl with this it's like, I could like later on if we really don't know what to do I can show you an Xgl demo which has really advanced ways of wasting time inside but nice things is when you can compose stuff together so for example you can compose X stuff with command line stuff and get into like the real power what should be the unix way to X to to graphic interfaces I can do like okay, that's one screen saver, right stuff this Gnome guy goes around and eventually says something hi, tell me something please right luckily you can the X screen saver guys are really nice and they allow you to plug stuff that has problems with screen refresh come on, wake up oh, improbable is there a way to tell Gnome terminal to stay in the back when I run software and then it goes around and uses Polygen I should like submit request for a feature to them wow and so on, you can have it works very well with the optimism generator and there are ways to make it talk so now we create a speech demon that's a speech demon and then we do should be it except it doesn't speak what? yeah, but it used to work when whatever, I'm sorry or maybe I should have tested it well, whatever well, that was the idea it was a nice common line to learn about 5-folds I think it's the kind of example should be made when you teach about Unix in universities so there's many like screen savers another one I like a lot and that's like a nice so there's phosphor okay, it just prints stuff like this but it's nice when you actually do yeah well, you can do all sort of stuff but now it's not right it's a full terminal emulator so you can use it instead of Xterm, I don't know if it does UTF-8 I just did Ctrl C and no problem that's aptitude we should file a bug to aptitude it doesn't run correctly under phosphor I think it's a very critical bug okay so we can file a bug with patch okay, other things is we can do the well, we know this I don't have really funny polishing grammars for English to play with that adoodoo so we can do like this and we can have the infinite Debian policy the infinite Debian policy screen saver this could be like something to show up at conferences with when people are drunk there's a nice picture viewer matrix view it does like the matrix stuff but it shows images sometimes and you can decide what images to show and all sort of things oh, thanks a lot it's quite subliminal, it's fairly interesting to get stuff into that as well basically any screen saver if you just read the man page, they're documented if you just read the man page you can plug all sort of things into them and you can get really cute stuff Scottish people of course can have a tartan generator it's actually like quite serious it can generate tartans from like most Scottish families so that's well it has its Damian package I like it there's a G Desklet which wow, whatever yeah, sure, why not which has lots of useless stuff inside but other nice thing you could do with Unicode in the character map there's lots of nice symbols you can just paste on ICQ and remember the names like you know that control shift can allow you to input Unicode stuff and so you can make hearts to use on ICQ it's another thing in the charm in the gnome charm in the character map there's like plenty and it's really nice so you can remember the names of the most important it has advanced tools of wasting time we have Goopy which is an editor which many people can use at the same time over the network, he's a text editor with multiple cursors and I was thinking that could be used which pub to go in the night a number of geeks sit around the table with laptops and they do a wireless hardhawk network, run Goopy connect to each other and then edit a file in which people type the name of places that could go and people can add comments to the name of places typed by other people and then at the end one could you end up with a nice documentation about where to go and where not to go and just publish on a wiki that's another advanced way of wasting time some crowds of friends take like three hours to decide which pub to go so this could actually speed up things and then another idea I had is there's multisync which can sync your phone book in your mobile phone with your evolution data store or KDE address book and so on and you can also sync with LDAP and since many things use LDAP like the Unix account stuff I had the idea of creating a user automatically every time I add an number in my phone book that would make it very easy to do user administration you have teenagers that are really good and administering their phone directory so you can replace your system administrator with a teenager and a mobile phone another idea I had which I quite like is the Bayesian horoscope like it works like this in the morning you decide a list of information sources like newspapers, weather forecast Debian mailing lists and so on and in the morning you take you build like a Bayesian database out of their content and then in the evening you tell a Bayesian classifier if the day was good or bad and you go on for a while and then the Bayesian classifier will learn according to the world events usually becomes a good or a bad day for you and so eventually you stop training and in the morning you just ask the Bayesian classifier to classify the information in your data sources and it will tell you if you will have a good or a bad day Emacs users probably know they have a doctor unfortunately I don't have Emacs installed I think right they have Emacs they do like this and if they have troubles using the system they can get help psychological help and yeah that's more or less the list of things I could show and I welcome more ideas I think we can yeah that's a nice idea Emacs doctor and Eliza run through the filters talking to each other that like it's not trivial to do I guess because you have to hook into lots of stuff and so it's a really nice exercise to actually learning LISP and the shell stuff and I'm not sure I understand in Emacs psychoanalyzed pinhead that's lovely lovely I will install Emacs another thing well in the Italian version I forgot to mention that another of the reasons to give this talk is because in Debian we don't when you are on windows and you have to waste time you just run defrag and then you feel like your computer is doing something important and you feel like you are smart because you look at those blobbing things doing busy stuff in front of you and so like Debian is ingenious is a great operating system because we don't have defrag and we actually waste time with something much more creative so unfortunately I discovered that there is a big risk because and I think it's XGI is trying to boycott Debian development because they built they built this stuff which is a defrag that shouldn't happen so now you know it exists now it's defragging my XFS drive I suggest we remove XFS from Debian and we go back to more serious stuff but luckily it doesn't have the twinkling, blibbling blogs so it doesn't look so bad and it's nice you can control C or defrag stuff and it doesn't mind right so that's more or less it I don't know how much time did I waste well we have some room till 1am in the night so I welcome a buff that will be our next advanced tool of wasting time I guess people have seen it and you wonder why drivers are not made fast enough because I've seen it in real life it goes even worse than this this is an earlier version I'll go on because it can be a bit more lesurgic blah well that will be like wasting time in the next generation of X okay well and oh yeah film transparency on top of each other on the edge of a cube I don't know what they were thinking but well okay anyway that's the future of wasting time but it's probably not as creative I think that's it if people have ideas we can put them together make a nice blog entry and anyway thanks for your participation I always like to give this talk see you next time


We are in Prince George today opening the new Northern Cancer Center this is really significant because it means that for the first time if you get cancer you can stay here in the north and that means that the people who love you and support you can be here around you when you're getting your treatment. And we knew that we wanted a network of cancer care centers and a real radiation treatment center here in Prince George so it's the realization of a dream and it's an outstanding achievement. The impact it's going to have on the patients is amazing. One patient came up to me just now and said that the culture shock for having to be in Vancouver when they come from the little town will no longer occur which is just such phenomenal news. It is so so important that Northern residents have the equity of service that we deserve and so from my perspective it's about being able to be cared for surrounded by the people who love you and when do you need them more than when you have a diagnosis of cancer. That really indicates a far more progressive model of healthcare and ensures that people are looked after properly that's why we had to build it many said it couldn't be done you know what we proved them wrong we did it. Well my mom had cancer three times at the second time she survived and it was breast cancer and she was treated the BC Cancer Agency in Vancouver she lived in Westminster and it meant that all the people who loved her were around while she was getting treatment and it I believe it helped her survive and in her third bout with cancer she died ultimately but for the three or four months before she died as she was being treated we all got to be with her all the time every day making sure that she was all right and it was a fantastic you know it's awful to lose someone that you love but it's fantastic to be able to spend their last months with them if you can get the chance and that's what this cancer center will also mean for people here in the North.


So now it's time for rotational shot put and wall throws. What do we do different in the rotational shot put than we do in the discus? We're gonna talk about it in this video, so check it out. Hey everybody, it's Eric Johnson and in today's video, what we're gonna talk about are wall throws using the shot. And today we're gonna be training the shot for rotational shot. And again, the setup is going to be different and we're gonna start out with stand throws. Now one of the things we do in our system, we do a process of things, something we call a pre-block. And that is a restricted stand throw where we're pre-blocking the block leg. We're gonna talk about the stand throw, which is pillar five and six, which is the act of moving the alignment. And one of the things we call is when we set up, so if I'm throwing in that direction, I call, I set up and I set the angle and what we refer to as setting our stack, foot, knee, hip, pec. And we get that in line so that we can rotate everything into the throw. Again, remember, one of the reasons we're promoting wall throws is so many people are gonna be going into those winter months. We're coming out of fall. People are coming out of their fall sports and we're gonna be getting winter sports and we're gonna be giving winter and in certain places of the U.S. here, we've already got snow and cold weather and people are going inside. And again, look around at this massively high tech facility we have right now, which is called a concrete wall and an indoor soft shell shot. Why we love wall throws again, so much that we've explained multiple times. We can't focus, we can't see how far it's gonna go. We're focusing 100% on what we're doing on technical positions and we can start to create more awareness of feeling because we're taking out that element of where is it and how far is it. We're looking at, we're just gonna be hitting it and guys can still hit it, but they can pay attention to it like they hit it and didn't feel so good and you can also hear the sound of it. These are the reasons why we're letting people know that this is one of the great ways to get in a ton of results. And the shot is the shot. I mean, bottom line, if you're throwing the shot and you're throwing it into the wall, you're getting your shot training in. Again, one of the things we're gonna be focusing on is really loading up the right how to counter and rotational shot. One of the things we talk about is winding the left side. So one big mistake people make is they try to wind the shot. Don't wind the shot, wind the left side, create the tension and then fire the delivery side. Okay, so what we're gonna do is we're gonna have him do that and we're gonna have him make sure that when he gets over, he's gonna create more load, create his angle and he's gonna get a little bit more crunched up because this isn't the discus where we're trying to be long. Implement sitting on top of us. So we've gotta get the load and really create that tension so that we're gonna create that nice, active, long block arm, okay? So we're gonna have it set. He's gonna get over it. Okay, so one of the things is Carson was a glider and last year was his first year with the rotational throw. So he tends to have that kind of, that hybrid glide rotational shot finish where he's pulling the arm in. We shot some video for you guys on the discus and so everything was long and now we're in the shot where everything's gonna be more compact and that's one of the tricks when you transition. And I need him to create the angle because the implements here, he's gotta create the angle more this way and feel that big stretch. So he's gonna feel the longer block arm, right? And he's a 6'2", thrower so we'll mirror those 6'2 type elite throwers. Stretch, good. So the good thing is he still pulled around. He was focusing on the stretch. He came around more and he got more delivery so he got the right leg, the delivery leg because of that setup enabled him to get his hip through and you're gonna notice he had more lift on the shot.  We don't wanna have too high of an angle as a rotational throw, it's a lower angle than the glide. And again, what we're focusing on is high degree of reps in a short period of time we can just throw, throw, throw. It's very easy to get a 30 reps set, a 30 throw training session with a shot in a wall throw. So it's a great way to get in just a lot of reps. And again, with here in good weather, we throw this and then we go outside and throw the shot inside the ring but we're doing both because we wanna have that time spent where we're not focusing on how far is it going? Okay, so here we go. So Carson's gonna do another couple of throws. So he's gonna stretch and he's gonna hit that time it and he's got a lock, right? Here we go. So you can see that's actually a better throw. He's coming through the ball and connecting better and he's getting a nice lift on the ball. Now again, this is his second year with the rotational shot. He was gliding for a number of years. We worked on that and he's got that kind of classic push from the glide. So you see that a little bit even in his discus and you see that in his here. He wants to go and we're trying to teach him to be rotating on it a little longer. So again, that's one of the things that we really, really wanna focus on. One of the key things here is we would add and we're looking at it the way again, throwing chain reaction system works. This is our pillar five six. Look at our video on the drill down. Look at our push versus pivot on YouTube and we'll talk about those elements that are going in here and those would be drills we would add in for his throwing. Again, for our online members, we'll go through and we'll break down this stand throw in this pillar five six and we'll talk about some of the specific drills, pillar drills and pillar connection movements and kind of break this down in more detail. And if you'd like that, hit and log in to the site. See that if you're interested in becoming a member, be sure to click the link, look at all the info and details that comes with it. It's a step-by-step system for teaching you how to throw and learn how to throw farther faster. So thanks so much for watching. If you like this video, be sure to give us a thumbs up, hit the subscribe button and we will see you on the next video. Now, perfect example of big over rotation. So he's not turning his knee here and driving this way. So this is the point of the wall throw.


If you follow the right workout, you'll get incredible progress, great results, especially when you combine it with a good diet and lifestyle. Unfortunately, if you follow a bad workout, it can be equally as negative. In today's episode, we're going to talk about the five signs you're doing the wrong workout. Yeah. You know, before we get into, I guess, the signs, generally speaking, there are good and bad workouts, meaning there's some workouts that's bad for everybody. Bad workout programming, these are all exercises. It's just terrible. And generally speaking, there are things that should be found in good workouts, but the reason why I'm making this point is even good workouts can be bad if they're used by the wrong person. In other words, the workout has to be good, but it also has to be appropriate for the person using it. Otherwise, it's just like a bad workout. Well, I'll add to that, too. Sometimes, too, a bad workout still can be effective, too, even though it's not optimal or ideal. Which is misleading, right? Right. In the short term, for sure. Yeah. There's also that.  So convincing somebody or explaining to somebody that this may not be the best choice for you or ideal for you sometimes is difficult, especially when they're in the middle of those results. Like, you have to, I can catch that person after they've come back and they've been like, okay, yeah, they've plateaued or they've injured themselves and or they're just, they're metabolically just destroyed. Like if something bad has happened, then it's like, okay, my eyes are open now, but finding them in the middle of that is tough sometimes. That's a good point. So we should define good workouts, I guess. Good workouts. First off, there's not going to be any good workout no matter how good it is. That's always going to be good for you. So that's number one. So as the context of your life changes, as lifestyle factors change, which they will, even if everything stays the same, you still age. So that changes. As your life changes, a workout that might be right for you now may no longer be right for you.  So you feel good on them. You get good progress, that kind of stuff. And again, the wrong application or the wrong workout for you, even if it's good for someone else, because this is another challenge. Like you could have a friend who's falling a workout getting phenomenal results and be like, well, it is a good workout. My friend does it and they get good results. Let me just apply it to myself. If it's wrong for you, then it's bad across the board. Right. You know, bottom line. So good workouts always have good workout exercise programming, meaning good workouts understand sequences of exercises, sets and reps and how they work and play with each other. They understand, you know, micro cycles, meso cycles. They understand phasing, you know, periodization would be another term for that. So good workouts understand good workout programming. Programming is just how you put things together and lay it out. Right. Bad workouts.  Good workouts tend to use good exercises for the, for the goal.  Although if you're following a correctional exercise workout, you'll see a lot of other types of exercises, but they use good exercises as the point. There's always a focus on good form and technique right away. If you're following a workout program that places other things ahead of technique, like intensity or speed or, you know, reps right away, you know, that's a red flag. This is not a good workout. And they always, the good workouts understand proper progressive overload. They understand how to take you from here to there and get you to progress. Well, to your earlier point, though, too, I think there is a responsibility on the person embarking on this, this fitness journey of finding the right appropriate workout. You have to take real inventory and accountability for the amount of stress that you have going on in your life, the kind of schedule you have, the amount of sleep you're getting, the type of routine like nutrition that you're consuming to be able to find the right dose. And this is something I don't think a lot of people even realize. That's a huge part of it in terms of being able to match you with that right good workout. So you could say all these things in terms of what a great workout consists of. But again, you could apply it to the wrong person when you're not, you know, taking that sort of accountability. I would go as far to say that it's minimally adosed. I think that like you say all the time, Sal, that it's not what your body can handle. It's what's optimal for it. And I think we misunderstand that all the time. I think people look at a workout program and they think or a workout period and they think that when they leave it, they should feel exhausted and beat up and just like walk out of the gym just feeling like I crushed it. And it's not true at all. Like a proper workout should be minimally dose. I should feel I should get enough of a workout that I send a signal for my body to adapt and change and respond to that and walk out feeling good. If I come walking out where I felt destroyed and I'm doing what just what my body can handle, it is not what's optimal. To use another example, it's like medicine, right? Like your doctor gives you a prescription and the dose is the dose that helps you with the symptoms you're handling. If you go beyond that dose and you tell the doctor, hey, give me the most my body can handle. Like what's the most of this drug I could take and not die, right? That would be above and beyond what's optimal. And obviously what'll happen is you'll get terrible side effects and you'll go you're not going to move faster in the right direction. You actually move slower in the right direction. So doing what you can tolerate is way over here. Doing what's optimal is way over here. So what you can tolerate is not optimal. You've gone above and beyond what's optimal and now you're just hammering your body and asking for more recovery, more reserves and less of a focus on adaptation because now the focus on healing and recovering.  You never progress. This is when people get confused, right? Because they're like, my God, I'm working out so hard. Why am I not progressing the way I should? It's because you're doing what you can tolerate. Not what is optimal. Today's giveaway is Maps Aesthetic. To enter to win, leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. This episode was brought to you by one of our sponsors, Interest Skincare. So these are peptide-based products that regrow hair. So you can put it on your scalp, regrow hair or you can put some of their peptide products on your face to make your skin look younger. This is cutting edge science. This is no joke. Check them out, get 10% off. Go to intereskincare.com. That's E-N-T-E-R-A skincare.com forward slash M-P-M and then use the code M-P-M for 10% off your order or 10% off your first month of a subscription. Also, this month's sale maps anywhere maps hit both 50% off. If you're interested, just click on the link at the top of the description below. All right, back to the show. So the first point or flag or sign that you're following the wrong workout is you're just not progressing or getting stronger performance-wise. Notice I said performance-wise. If I say you aren't progressing and people see weight on the scale go down or up, they may think that they're progressing. Okay, news flash. If your goal is to lose weight and you lose weight on the scale, you could also be going backwards because you could be losing muscle. You could be over-training. You could be underfeeding yourself beyond what your body would consider optimal. So the scale isn't what I'm looking at when I'm looking at the workout. Now the scale, diet and stuff like that in combination with the workout starts to move when everything's right. But when it comes to just judging the workout what you should see is progress in your performance and my stronger, can I do more reps? Do I have more stamina, more endurance, more mobility? If you're not progressing in any of those things especially if it's like the first three or four years of your workout, you know, journey, it's not a good workout. You have to see progress. Wouldn't you say that this is probably the first sign? Like we normally see this before you see the other signs. Yeah, where they just stop progressing. Yeah, because I think that most people will stick to the same way or not see progress with their body and continue to do that until the other signs start to kick in, right? I think that this, one of the first signs and a good trainer. I mean, if we've done our job really well when we're training somebody is to foresee where these, cause plateaus are natural and normal. It's part of, that's part of the process is for us to have these, it's not like this perfect linear like, oh, we're just better, better, better, better, better every single week. So if we do our job really well we know the common pitfalls and things that cause people to hit these plateaus and are constantly trying to stay one step ahead of that. So if you've been in a plateau and you've been at a plateau for weeks or months at a time, that's not a good sign. No, and I'm glad you said it cause one of the biggest travesties of the health and fitness space is we've divorced performance from aesthetics. In other words, somebody will see that their weight isn't going up on the bar or the dumbbells or they're not doing more reps or they don't have more stamina or they don't improve in mobility. But if they see the scale moving in a direction they like, then they think they're progressing because that's what progress is defined as. No, if you are not improving in performance something's wrong with your workout. Now, of course, there's caveats here, right? If you've been working out for a very long time you're not going to see progress in your performance all the time, right? If that were the case, then, you know, by this point I'd be able to, you know, bench press a car. So that's not the case. But in the first few years especially relatively consistently, like you said Adam it's not linear, right? But relatively consistently on a monthly basis you should be able to see that you're improving that you're getting stronger that your fitness is improving. That is a sign that you're moving in the right direction. If you've plateaued or worse go backwards which is oftentimes what people will do is they'll go to the gym and beat themselves up too much and slowly get weaker and reduce stamina and can't figure out what's going on. That is like one of the biggest red flags that the workout is wrong. As a trainer this is how unless I was training someone super advanced for years and years and years or we've been training for a long time when I would have a client in that first three year period like that was the first sign we got to change the workout. Like I'm seeing your plateau and you blend plateauing for a while. I know I need to change the workout because it's not working for you anymore. Well strength really is the only indication that all factors, all systems are working and operating effectively and efficiently. Like you're doing all the right things. You can't really increase strength when you know there's a massive deficit and sleep or it's really hard to really it's possible with newbie gains who like you know I'm saying like I made the first month but consistently your point is right. It's really really difficult to see strength gains and then have not have everything lined up. That's why we lean on that. Totally. The next point and you said this earlier Adam is you feel worse after your workout than you did before your workout or you just feel worse generally. So this is like yeah I've been following this workout for three months but my knee hurts a lot and my back is bothering me. My God I'm exhausted. I have to go to bed early. I have no energy. I need more coffee to keep myself up. Like this is or even more if you before you get to that point you go into your workout and after you're done you have no energy to do anything else. Like if you finish it now if you're in a competition that's different. If you're in a actual competition where you're pushing yourself you're going to feel worse afterwards right.  Like that's different but your workouts after your workout your normal workouts you should feel energized and better than you did going into them. If you feel worse then it was inappropriate. It was wrong and if you feel generally worse not just the mirror or the scale again but you know joints and how you feel and the beat all that stuff then the workout might be wrong. It usually is. This is an important one to hammer home and maybe that's because I'm biased because I feel like I struggled with this for a very long time so much that I still have to remind myself of this. I had this habit of feeling like I really need to feel like I got after it in a workout in order to feel like I had a good workout and it's taken me a really long time to find that balance if that's not true at all. In fact if I did a really good job I have a nice workout I walk out of the gym or walk out of the lift and go oh I feel really good I could do more. Yeah and I just that's it's taking time to make that connection and it's still taking time to still not revert back to that those behaviors of pushing to where you're at exhaustion or failure or feeling like you need to crush it or out of breath in a workout and I think that a lot of people still tend to gravitate to this way and I think it's misleading because it does give that that cortisol dump and that adrenaline rush and you feel like a sense of accomplishment a sense of accomplishment because you overcame this really hard workout and it's tough to convince someone that that oh that wasn't a successful workout that you overdid that we would have far better off maybe doing 50% of that and you would have seen as much if not more results you know we've been such this weird trap like especially coaches in the athletic world where they try to simulate somewhat of like the competition gameplay and so it's like what you can endure is really what we need to mimic and you know what's nice is that there's there's coaches out there like Brian Kula and sorts and to Franco's and everybody else that are really paying attention more to to the stress management and finding they could squeeze so much performance potential out of athletes when the dose is just right and when they're they're performing without you know as much fatigue if any and this is totally a paradigm-shifting thing that you know athletes can become even greater if they they walk out of these workouts you know where they're energized and they're coming back you know with this kind of refreshment now do you think that's been perpetuated because in the athletic world there is some benefit to prep mentally for pushing beyond yeah and so discipline right and so because of that I think this is carried on for so long in the athletic world and then I think that's also what is bleed bleed it over into the general population idolize that's right yeah or you see these awesome athletes who look amazing do these amazing feats on the on the court or in the field or whatever and you go oh my God I want to look like that I want to move like that oh that's how he trains oh I should train this way and for that person it's even further from the truth right the athlete at least is getting some sort of you know mindset benefit from that because they actually got to go out and overcome and perform these moments of feeling exhausted and still keep pushing where the average person who's a weekend warrior or doesn't even play any sports that's training that way it couldn't be it couldn't be the more terrible for that yeah but well now I mean especially now in sports coaches get it they're starting to get it and you're seeing better and better performance slowly as a result I mean look in extreme cases if you look at like high-level operative training like Navy SEAL training they're not training them to get them in shape like Navy SEAL training is not like we're going to get these guys in shape Navy SEAL training is let's weed out the people who are aren't mentally tough mentally tough how can we stay calm under extreme stress trust me at the end of of their training at the end of the test they're not more fit than they were going in if anything they're less fit less able they just with they just endure right so you don't want to feel that way with your workouts I remember for me I remember I used to say this I'm going to war so I used to talk about my workouts I'm going to go to war with it I used to say that I remember the the first one of the first times I saw significant gains aside from those early days when you're getting those newbie gains and figuring these out I remember you know I've long plateau and I remember someone telling me like don't train to failure on your reps like stop like two reps short of failure watch what happens you remember the first time I did it I got stronger week over week I don't remember how many weeks in a row and it was like a light bulb like okay where else am I doing this and luckily as a trainer I was better with my clients and myself so I was I the I even I tested it simply because I saw that it was true for my clients I never trained clients like a train myself because at least I saw my clients this isn't working we get a scale back for some reason it applied to myself until much later all right the third sign that you're doing the wrong workout is just joint pain like you like some muscle pain is normal a little bit of soreness is normal that'll happen with a workout too much soreness not a good thing joint pain should not happen so what that means is either you're doing the you're you're doing the wrong workout for your body so you can even do a good workout for one that's written properly but if you can't perform the exercise with good mobility control and stability and you start to notice joint pain it's the wrong workout for you even if it has the best exercises even if the best coach put it together if you start to develop joint pain you got to figure that out don't just push yourself or even sometimes you're sort of overriding and you're working out with momentum because the intensity demand is is so high but you're at that point you're resting on the joint you know in certain positions and you're not muscularly stabilizing properly and so you're not taking that extra bit of emphasis on staying tight and being focused you're kind of just getting through the workout I'm glad you went that direction with this point because the first thing that came to mind when you had written this down was I actually see this a lot of times from a good program just a good program done applied poorly poorly or done too long yeah so like this this is something that still happens to me in in my career today right I'd like to think that every program or every workout I do is pretty expertly programmed I'd like to think that at least right but there's times where I find myself like oh shit here's where good programming in the sense of you know order order of operation exercise selection amount of sets and reps all that is perfect but I've been staying in this phase of training or this plane of motion for too long of a period of time and now this expertly programmed program that I've been following is no longer ideal for my body that's really tough this is most common in in my opinion in the the person that gravitates towards the power lifting community and the like that way cause they they want to train those big they know the big lifts are some of the best movements they the best bang for your buck the best results and all aspects but then they they fail to focus on things like range of motion like multiple training in multiple planes stuff like that that are so important or just moving away from those exercises that you've been doing so consistently pushing PRs and that is to me this is where the joints really start talking yeah what happens in that case that's a great point Adam is that you you can move in a particular plane of motion with an exercise and you get really strong and you just stay in it for so long that the muscles and your body's ability stabilize you in that position or that if you move a half a degree outside of perfect form which is going to happen sometimes your body can't deal with it because and this one kind of movement that you move just a little bit boom you slightest rotation the slightest lateral stability component there just completely you built that you built the fastest drag car out there and now you want to go perform on a race course right where you have to take turns and or you or you just didn't you just didn't reinforce the body and you hit the gas and it twist the whole frame into into pieces because of the torque like you can totally do this I I do this all the time I have I've had to back out of exercises and work on stabilizing and lateral movements and rotation because I'll see that my 400 pound or whatever lift that I'm doing yeah I could do the lift but my body's talking to me so there are other things I need to train before I continue to push in this direction this is when the right workout becomes wrong well and this is also why you know the order of the programs that we designed why performance was the second program to follow up maps and a ball it was the if somebody was following maps and a ball and seeing tremendous results they asked us can I run it again we were almost certainly so yeah again but sooner or later those joints are going to start to talk to you and that you need to address the mobility stuff the different planes of movement and that's why that that has to be there because sooner or later I don't care how effective that incredible program is for you you're going to need to address some of those things and so it's so important that for the person who is following good programming or seen great results and their joints are starting to talk to them that this is typically what the sign is is that you've been focused so heavily in one plane of motion that your body's starting to let you know and that the idea is to hear or pay attention to that making an effort to move in the other direction do something that your body needs don't think of it as oh I'm going to take this massive step back or oh now I'm going to train this way I'm going to step forward yes because what will eventually happen is that those that that signal will get so loud an injury normally happens first time I saw this I was a young kid I think I was 19 or 20 and I was trying to get my bench I don't remember what the number was was trying to hit some big number and I remember my shoulder kept hurting and I just couldn't figure out what was going on I perfect my technique and I learned by the power from power lifters how to do it right but it just kept and I remember I saw I had in a magazine for something called a shoulder horn it's a really rudimentary you know rotator cuff you know external rotation right and I'm like and it said on the ad very effective ad add 10 pounds to your bench in a week or something like that so of course I'm a kid I'm like done I bought it and I remember I did a few wraps I had like five pound dumbbells and I could feel like oh that's where my shoulder hurts it's and then I went bench press and I did add 10 pounds of my lift and like a week that was the first time I was like okay now you have to explain that to the audience why why one that ad was brilliant because they know there's tons of people out there like you that just bench presses bench press and and does no sort of movements to stabilize that joint at all and having any sort of instability in a in a floating joint like that when you go to do heavy moving horizontal press is going to limit your strength right and so they knew okay we just teach these people this little dumb exercise that's going to give them some sort of stability in that joint then they're going to see this increase and it was effective and they probably sold a ton of those because of that yeah so I mean when you're moving in a particular plane like there's that movement that you're looking for and in the case of a bench press I'm trying to press away from my chest but there are muscles that are preventing my upper arm from twisting from rotating it's to prevent my shoulder blade from doing funny things from hiking or going down or whatever have to have enough strength to support the power that I could generate moving forward and what happens is you get away with it for so long until the strength that you've generated that you've built moving in one direction is now overcome your body's ability to stabilize and that's when you start to get those nagging joint pain and injuries it's like what's going on why does my knee hurt why is my back always hurting I'm doing the right exercises and it's like your programming is wrong the workout is wrong for your body even though it might have been the right workout for a long time this now workout next is this one's one of my favorites is an over emphasis on intensity if you're following a workout and the goal of the workout is to beat you up make you sweat give you the hardest workout of your life you'll see that like this burn tons of calories of any workout emphasizes how many calories you burn or whatever and how hard it is and the names of these workouts often will say you know something like that in there then you know that this workout is is not effective intensity is a factor okay it's a factor it's that you can use and manipulate to give yourself better results but it's not the factor it's not the only factor it's not a button that you can keep hitting and if used inappropriately almost nothing will get your body to stop its progress faster than misapplying intensity or over applying intensity in fact over applying intensity I would say is one of the number one reasons why people don't get good results with their workout it's a tool and it's like nitrous and and that's why sparingly the reason why it gets overly used is because it is it can be very effective when applied correctly but because it's like one of those things that you do hit a button you can do you see an instant response of oh wow I just got stronger oh wow look at that what ends up happening is people are constantly slapping that button and then you're just just like you would to a motor if you had nitrous and you constantly we're hitting the nitrous button every time you took off from a stop sign that engine ain't lasted but a couple weeks and you're gonna be done with that or you're gonna have to repair and replace a bunch of parts on there the same thing goes with intensity in your workout it's like yes it is a tool it can be effective but boy it's one of those things that you want to you want to use it very judiciously and you can actually see incredible results and never really push this to its limits that's the part that I think is so important that I didn't always fully grasp because I read all the same studies that talk about intensity and failure training and things like that and the benefits of it and so I adopted so much of that that became all of my workout every time I did any exercise I always ended on going to failure yeah well I think there's this big misconception that people have about like how you actually grow muscle you know in recovery in general like people are just confused by the fact that you actually need recovery for all these things to happen that you want right and it's yes the exercise of vital component to that but that's just the stimulus that's what's you know you're you're teaching your body okay there's demand here and this is the environment I'm in but now I need to build and the building process is all within the recovery yeah well I mean you know to take it a step further recovery we could break that down into two main things which is healing and adaptation and often times both kind of happen simultaneously but healing is not the same thing as adaptation healing is just recovering or healing from the damage adaptation is above and beyond that recovery it's above and beyond healing so it's like if I scrape my skin and I rub off that top layer healing would be replacing the top layer adaptation would be adding another layer in pursuit of of developing a callus so if you damage muscle let's say with the workout you have to heal from that that means getting back to baseline the adaptation then is above and beyond that that's when I get stronger if you over emphasize or over apply intensity again this is very individual because what's too much intensity for one person could be the right amount for another person it could be too little for another person and you would be surprised at how little intensity you need to move your body forward it's basically more than you used to how how great of a variance that is from each individual and at what part of your at what time in your life yeah and what's happening I mean you know if your sleep is a different you are that's this is this one this one is a moving target because even it's never the same it isn't it's never the same and it's always changing and there's so many other variables that play a role in it like you you may be the type of person who could handle all this intensity and you're like yeah that is me but I'll tell you right now if you're if you're a under-caloried and you haven't rested very well for two days you're no longer that person that work out I don't give a shit if you you were last week you aren't now because the two days that you had of poor poor sleep and not enough nutrition like you're no longer that and learning to understand that this is a moving target that you're always trying to get it as close to optimal as possible is so important because if you think you're you can apply the same intensity every single week every single year of your life like you're in the wrong way my goal with my clients towards back half of my career when I started getting really good as a trainer was I would want to see them smiling happy feeling good when they left the work that's how I knew the intensity was right if I hit a workout where I'm looking at my client and I'm like oh man we're only 40 minutes into this they look like they're dying oops we went way too crawling and puking yeah no we went too hard this was this was too much of of an over emphasis on intensity all right the last one and this is a big one because this one kind of connected to the to the the second point where we said you kind of generally feel worse but this one gets affected almost immediately if you do the wrong workout your sleep will get worse typically so that's this a big there's a bigger picture here which is if you follow the right workout most things in your life should improve your attitude should feel better energy should get better libido should get better and sleep should get better if your workout is not so good you'll start to notice other things in your life get worse and the first thing that tends to get worse sleep so if you're one of those people that's like man I had a hard workout and then it's like how did you sleep that night well I was exhausted but restless like I I had terrible sleep I'm not sleeping good that's a sign that the workout is probably too much for your body it's probably the wrong workout your sleep should improve pretty quickly or stay the same but definitely usually improve if you're following the right workout it's also so important to what we're just talking about with the intensity because they they go hand in hand you have to learn to be able to ebb and flow with the amount of sleep and the quality of sleep that you're getting with the amount of intensity and I just don't think that we put enough emphasis on in fact I would make the argument that most people that think that they need to train really really hard if they put that effort that they put towards the intensity in their workout towards getting great night sleep they would see more results more adaptation more growth more change in their body by putting that sort of effort into their sleep and not even worrying about how hard they're training inside the gym that's how crazy backwards I feel like we have it as a society I would a hundred percent agree with that look if you like the show we have a guide for you that can teach you about peptides peptides new science GOP one agonist or big category of peptides but there's lots of peptides that are ones that help you speed up recovery ones that improve or boost growth hormone help you sleep better et cetera et cetera check out our free peptide guide at mp at mine pump free dot com so it's a peptide guide mine pump free dot com you can also find all of us on social media I'm Justin Adam is on Instagram at mine pump Adam and you can find me at mine pump media on Instagram


Hi, I'm David Zuckerman, your Lieutenant Governor and candidate for governor. I'm running under the Progressive and the Democratic Party labels, having earned those from the voters of Vermont in the primaries. I've been endorsed by Senators Leahy and Sanders and Congressman Peter Welsh, as well as former governors Howard Dean, Madeleine Cunin and Peter Schumlin. I'm running for governor because of the economic strain on Vermonters right now, as well as the climate crisis and the need to support our rural economy. When I got into this race, I got in to bring my skills and experience of over 20 years in public service and as a farmer for over 20 years, both addressing today's challenges and working to build a better future for tomorrow. I would like to have your vote and support in this race. I would be happy to answer questions. You can always reach out at zuckermanforvt.com. And I want to mention that I'll be voting for Joe Biden and Kamala Harris in this race for president because there is no other option in this race but to give them our votes, they support what we stand for, and we have to defeat this current president who has been destroying the institution of our democracy. Thank you. So with the Zuckerman administration, you will see some significant differences from the current administration. For one, my office will be looking towards bringing people into the process, including the wide range of experience and voices from across Vermont, much as I've done as lieutenant governor and as a legislator before that, traveling the state to hear from people and bring in your perspectives and knowledge. Also, I have vision for the future of Vermont. It's not enough just to be managing in the present. We have to be thinking about how we manage for the present and build for our future, whether that's education and making sure we support our state colleges and training, technical training schools. Also, it's about our future with respect to our rural economy and tackling the climate crisis. For instance, we could be investing in fixed income seniors and working class from honors homes to weatherize them and reduce from honors bills while tackling the climate crisis. We could be expanding our broadband installation to make sure kids have good access to education as well as the opportunity to expand economic opportunity in our rural areas. And I'll be looking in the agriculture sector for carbon sequestration and think about proactive farming techniques that can both get farmers better money for their work and tackle the climate crisis. There are many areas where we need more proactivity in our government. We need to be looking at systemic racism throughout our system from education to criminal justice to economic development. And there's many other areas of inequities that I would work to tackle. We all know that next year is going to be extremely difficult with respect to the budget. This year's incomes around the state are hurting and we are going to have limited resources. However, the state is very well prepared, one of the best in the country with our rainy day fund. And it is time to use rainy day funds if ever there was a time. That way we will not be cutting services to Vermonters who will desperately need them. And those resources that go out to those folks are going to be the resources that also churn in our economy. People will be buying from local stores helping support our local businesses. I will also work very much with the hospitality industry to find ways to reopen and expand in safe ways for Vermonters, for our workers in those industries and for the guests that come to Vermont. Finally, I will be investing in our infrastructure. I will look to the folks earning over $250,000 a year to ask them to put some of their Trump tax cuts back into the Vermont economy. To invest in affordable housing, to invest in rural broadband, to invest in weatherization and renewable energy on folks' buildings in order to save Vermonters money immediately and tackle the climate crisis and put people to work. In order to rebuild the economy, we have to invest from the bottom up, including in our education system, our state colleges, and our training schools. With respect to immigration policy, my ideas and thoughts, like most Vermonters, could not be farther from the president of this United States. Trump has closed the borders. He has vilified immigrants. He has vilified people within our own country. Division is not what we need either in Vermont or in this country. We need to make sure we have a welcoming policy the way that this country was originally founded on. When I first became Lieutenant Governor and this president was making his statements, I put out strong statements and supports for the immigrants in our community, not just first generation, but second and third generation who have helped build this country over the last centuries. We need to make sure we are a welcoming state, that our businesses are welcoming and our communities are welcoming. These are the things that we can do as a state level with supports as folks move into our communities and help with job training and opportunity. We have the opportunity as a state to lead in vocalizing support for immigrants and Vermonters for a thriving and strong future. With respect to the topic of healthcare, I firmly believe that healthcare is a human right for all of our citizens and all members in our community that live here in Vermont and should be all across the country. We know that healthcare costs are going up. In fact, in Vermont, they're going up at rates almost 30 or 40% greater than the whole United States since 2000. The average Vermonter is paying over $2,000 more per year than US citizens each year over that timeline. That is unacceptable and it's putting a strain on our families and our economy. I firmly believe that we need to implement a universal primary care system. That would start to reduce our costs and improve our outcomes immediately. I've met with local businesses who are doing this on their own with their private insurance and they are saving money and their workers are healthier. They are at work more days of the week and so it's good for the economy, for healthcare and the overall well-being of our state. So we need to replicate that statewide to expand and have universal primary care for all Vermonters to improve our health and save money. There is a lot that we need to do with respect to racial equity, reparations and apologies for slavery as well as still removing some aspects of slavery in our society. With respect to racial equity, we know that our schools, black and brown children are detained and suspended at rates of four to one compared to white children in our school systems here in Vermont. We know that in our prison systems, we have far more people in jail that are black and brown relative to our population. So we need to be reviewing our criminal justice system. We need to be reviewing our policies across state government for our systemic racism that still exists here in Vermont. We need to recognize it in ourselves as well and make sure we work to improve our own biases and reflect on what they are and work to dispel them. With respect to reparations and an apology, there was a piece of legislation H-478 that needs to be reviewed and passed so that we can make sure we do reparations and apologies in the most appropriate way. And to make sure we make up for as many challenges of the past that were created. With respect to slavery, with the 13th Amendment to the Constitution, we still have a system that people in prison can be paid lower wages as we have in Vermont right now.  That has to change. My priorities for the next biennium are all encompassing. We know that historically we think in silos, but we need to bring them together. We need to think about our health situation and healthcare. We need to look at economic rebuilding and how economic rebuilding is also related to health. We need to look at our education system with respect to making sure people have opportunities to better themselves and get better jobs, which around their economics improves their health as well. So I will be focused on rebuilding our economy in a way that makes sure working class people get jobs and get better paying jobs to make sure that we tackle our climate crisis by doing renewable energy projects and weatherization on working class people's homes and fixed income seniors' homes. In order to again immediately put people to work and immediately save struggling Vermonters money. We need to invest in broadband so we have an education system that while we're dealing with the COVID crisis can make sure all kids have an access to education. We need to break down the silos between how we think and how we operate government so that we can tackle more than one thing at once.  And I'm asking for your vote to be the next governor of Vermont. You have a clear choice before you. Two sets of stable, capable hands to guide us through the COVID crisis. But only one of us has demonstrated leadership and experience for over 20 years in building for Vermont's future. We need to be both efficient and effective with the resources that we have here in Vermont. And I have that experience both working as a farmer for 20 years and as a piece as a part of Vermont government in the legislature and as your lieutenant governor. We need to make sure that we work to put more pay into workers' hands and build more affordable housing. We need to invest in our education system and make sure we have good pre-K through K through 12 and that we have our state colleges and technical schools funded to make sure there's opportunities for Vermonters. And we need to invest in renewable energy and weatherization and other areas of climate change in order to both create jobs and save Vermonters money. You have a choice this fall and one of those choices is also in the presidential race. And I fully support Joe Biden and Kamala Harris for president. There really is no other choice. We know that we have to elect them with a wide margin in order to make sure that this president, who has demonized the system, who has delegitimized the system and is questioning the validity of the system, has no opportunity to make those challenges after election day. I will vote for them. I will work with them as your governor to improve Vermonters lives. I'm asking for your vote. Please visit zuckermanforvt.com for more information. Thank you.


What's going on everybody? This is contenders football hobby three box break number three sold out on Jaspy's case breaks comm Thanks everybody for getting in I'm gonna roll the dice for all three randomizers the first one We're gonna do is the early bird after eight times. See who's the early bird winner one two three four five six seven and eight Andy Phelps after eight times You are the early bird you get a free spot in this one. Congrats, man. That is nice and Now eight times on the list of customer names one two three four five six seven and eight Aaron down to Kevin and now for the list of NFL teams eight times one two three four five six seven Eighth and final Cincinnati down to Indy. Did I forgot to copy a team? Sorry Forgot to copy a team. There's 31 teams in there. I don't know. I didn't catch it. Sorry late night Last day of the week for me breaking Five at least it wasn't on that transcendent man those that would have been bad too six seven and eight.  If not, we're gonna go ahead and rip it All right, there were no trades. So good luck everybody. Here's the list of teams So good luck. Here we go coming up about 15 minutes. We'll be the retail prism I'm gonna be breaking next Yeah, no problem Jack.  Yeah, the Blackhawks have some of the best patches for sure And in the hobby, this is random teams three box number one. Good luck Do have some points that would be randomized at the end. I can see them peeking out here 250 points Be randomized in one line at the end of the break. That does replace an auto by the way, too In case you're wondering First one up is Devin Singletary RPS for the Bills. It's going to Andy Phelps Buffalo Bills Kayla McGarry For the Falcons and Marlon five autos box in this got number to 99 Deandre Hopkins Two of 99 championship ticket Kevin with the Texans. We got a Ben Anougu for the Colts Tom see with the Colts auto There's a Darren Hall rookie ticket for the Packers Kevin And that'll do it for box number one Box two. Good luck. All right. Good luck. All these cards upside down Any autos in this box where they at? Where'd he at though? Carson Wentz 151 of 175 Kayla McGarry die-cut auto for the Falcons 61 to 76 In what Jeff? You might be lagging very very behind Okay, there's Miles Gaskin for the Dolphins It's going out to Ryan There's Travian Williams for the Bengals Rookie ticket autograph going out to JC and we have a feral for the Raiders That's going out to Nick Lolley One more auto There it is will Greer Rookie ticket autograph for the Panthers. That's Philip One two three four five, so we did end up getting five autos. There you go. It's just very very late in the box It's how your answer to everything That's your answer to everything Yeah Leave it. What are you talking about? I might be here until next day Yeah, if you can't choose your own teens then hmm. That's a good question Hockey uniforms are pretty cool. You know like that the old Winnipeg jet jerseys are pretty cool. I like the Hartford whalers jerseys Obviously the Lakers are pretty iconic, although they've kind of changed it up a little bit. I like the blue jays a lot their uniforms Football out of no football. They're all like kind of new-ish too You know if I was picking like football all time, maybe like the oilers uniforms All right, another wence. This one is four of 99 more points 250 points That'll be randomized in one lot. So the top name is gonna get 500 points It does replace one auto Detroit Lions Travis Fulgham Auto for the Lions going on to Marlon TB 12 all the inserts ship in this one There's a carrot white junior for the Bears Steven Moody Tim Boyle For the Packers going up to Kevin and should have one RPS maybe Ricky Premier signature. There it is there. It's a redemption redemption Good luck everybody It is a rookie ticket RPS card 104 Drew lock for the Broncos nice one from Mark Livingston There you go Mark. So there you go. Thanks everybody for getting in that was contenders three box break number three Sold out on jaspys case breaks calm. We've got points to random eyes So it's head over to random.org I'm gonna take all 32 teams the top name will get 500 points After seven times Make sure I got 32 yes one two three four five six and seven Baltimore Ravens that is Kevin you get the 500 points. So thanks everybody appreciate it Next one will be in the store soon. Jasper's case breaks calm