Switching to LibreSSL

In make.conf, have:

1
DEFAULT_VERSIONS+= ssl=libressl

Then, as root:

1
2
# portmaster -o security/libressl security/openssl
# portmaster -r libressl

You may need to manually update all packages that depend on
any of the libraries provided by LibreSSL (libssl, libcrypto and
libtls) since the versions of these libraries have changed. Normally,
you can obtain the list of dependent software by running the following
command:

1
# pkg info -r libressl

Then you should rebuild all ports depending on libressl to avoid dangling
shared library dependencies. Poudriere and pkg handle this correctly,
but portmaster requires the following to rebuild all
dependent ports.

1
# portmaster -r libressl

Push split workout

PUSH WORKOUT:

1.INCLINE DUMBBELL PRESS
☻3 Work sets: 5, 6, 8 reps
☻1.5 min breaks b/w warmup sets - 7@40% 5@60% 3@80% of 1st set weight.
☻Your first work set will be for 5 repetitions.
☻You will then reduce the weight by 10%, rest 3 minutes and perform your second set for 6 reps.
☻You will then reduce the weight by 10% again, rest 3 minutes and perform your 3rd set for 8 reps. Repeat 8 reps at same weight for 2 more sets but with 2min breaks

2.STANDING MILITARY PRESS
☻3 Work sets (with 3rd as Rest/Pause): 8-12 X 2, 8-12 + (to failure) + (to failure) + (to failure)
☻1.5 min breaks b/w warmup sets - 7@40% 5@60% 3@80% of 1st set weight.
☻8-12 reps per set for 3 sets with 2 min rest☻
☻After 3rd set (rest-pause) take 15s break before reps to failure; then repeat twice.☻

3.PISTOL SQUATS
☻3 sets of 1-3 reps per leg. Do Left leg first!!
☻Progressions
☻1. Bodyweight Squat, Feet Shoulder Width, Full Range-of-Motion
☻2. Bodyweight Squat, Feet Together, Full Range-of-Motion
☻3. Pistol Squat, Bottom Position Hold, Grab Onto Pole
☻4. Pistol Squat, Eccentric on One Leg, Concentric on Two Legs, Grab Onto Pole
☻5. Pistol Squat, to a Box
☻6. Pistol Squat, Assist with a Band (Around Hips)
☻7. Pistol Squat, Counterbalance With a Weight
:Use a 10-20lb weight (dumbbell, kettlebell, or weight plate) to counterbalance your hips as you perform a full pistol. Gradually progress to a lighter weight.
☻8. Pistol Squat, Stand on Box, Free Leg Vertical:
Stand on a box tall enough so that your free leg can remain vertical. Progress towards a lower box, thus increasing the amount of hip flexion in the free leg.
☻9. Pistol Squat, Elevate Heels
:tiny weight plate under your heels. This decreases the amount of ankle dorsiflexion needed to squat all the way down.
☻10. Pistol Squat

4.SIDE LATERAL RAISES
☻8-12 reps per set for 3 sets with 2 min rest
☻After 3rd set (rest-pause) take 15s break before reps to failure; then repeat twice.

5.TRICEPS PUSHDOWN - ROPE ATTACHMENT
☻6-10 reps per set for 3 sets with 2 min breaks

6.VSITS, 7.PLANKS (described in Pull workout)

Pull split workout

I’ve been getting a lot of emails on my body recomp protocol, so here it is:

PULL WORKOUT:

1.WEIGHTED PULL UPS
☻3 Work sets: 5, 6, 8 reps
☻1st warmup set == 1/4 of your expected working set weight (bodyweight + weight) for 7 reps.
☻2nd warmup set == 1/2 of your expected working set weight (bodyweight + weight) for 5 reps.
☻3rd warmup set == 3/4 of your expected working set weight (bodyweight + weight) for 3 reps.
☻1.5min break b/w each warmup set, and before 1st work set.
☻After each work set decrease the weight by 10%. For chin ups use your total weight (bodyweight + additional weight) when determining 10%.
☻3min break b/w work sets.

2.SUMO DEADLIFT
☻3 Work sets: 5, 6, 8 reps
☻1st warmup set == 1/4 of your expected working set weight for 7 reps.
☻2nd warmup set == 1/2 of your expected working set weight for 5 reps.
☻3rd warmup set == 3/4 of your expected working set weight for 3 reps.
☻1.5min break b/w each warmup set, and before 1st work set.
☻Reduce weight by 10% between work sets with 3min rest between sets.

3.BENT OVER LOW-PULLEY SIDE LATERAL
☻Target 8 - 12 reps for 3 sets with same weight with 2min breaks. Increase weight (2.5kg) when all 12 reps in 3 sets done with ease (don’t factor in rest-pause)
☻3rd set (rest-pause) take 15s break before reps to failure; then repeat twice.
☻Supinated grip throughout range.
☻Hold body parallel to ground (keep shoulders level) while bent at hips and knees

4.FLEXOR INCLINE DUMBBELL CURLS
☻6-10 target reps for 3 sets with same weight with 2min breaks. Increase weight (2.5kg) when all 12 reps in 3 sets done with ease.
☻Use strict form

5.ONE HANDED TOWEL HANG
☻Wrap towel around chin-up bar; bring both ends of towel together, and grip with one hand.
☻Aim for 1 min holds per side (time: 3 min per ‘rep’, for 2 reps), but stop when painful, and switch hands.
☻Keep track of timed holds
☻Perform two sets.
☻Rest 1 min between hands/sets.

6.V-SIT
☻Aim for 1min while keep legs straight at 30-40’ angle

7.PLANK
☻1st rep facing ground, 2nd facing left, 3rd facing right side.