Moorezilla

hi-fi tmi

Workout Days 1 and 2 – February Cycle

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3 sets of each unless otherwise noted and every two entries are paired to allow switching between exercises (hex bar deadlifts alternate sets with split leg rope side pulls, etc.):

Day 1

  • Hex Bar Deadlifts
  • Split Leg rope side pulls with cable machine
  • Floor bench press with Swiss bar
  • Goblet split squats with 3 sec hold near bottom
  • Nordic hamstring holds (2 sets of 10 seconds)
  • Seal rows with dumbbells
  • Romanian deadlifts with switch hand kettlebells
  • Body saws

Day 2

  • Squats with safety squat bar
  • Copenhagen planks with dumbbell
  • Elevated goblet split squats
  • Pullups
  • Double banded zipper walk
  • Landmine standing viking shoulder press
  • Airbike (.5 of a mile, .6, .7)
  • Bench reverse curls

Warmup

  • Banded dog side leg lifts
  • Cossack stretch
  • Spiderman to calf stretch
  • Single leg drops with kettlebell overheads
  • Banded sprinters
  • Open book reach stretch

Cool Down

  • Weighted three position calf raises
  • Banded shoulder pull aparts
  • Bretzel stretch
  • Hamstring scoops
  • Hang from pullup bar for 60 seconds

Daily workout takes approximately 1.25 to 1.5 hours: half hourish for warmup/cooldown and about an hour give or take for actual workout.

Some things to look into in 2020

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  • Measuring glucose levels, inflammation markers, and heart rate variability.
    • Ben Greenfield ideas:
      • regular, at least low level exercise
      • low carb, mediterranean diet prob best for most people
      • daily exposure to sunlight (justification is along the lines of a model of batteries and/or photosynthesis
      • barefoot?
      • exposure to heat… sweating is incredibly healthy… hard to raise body temperature enough with exercise alone.
      • exposure to cold… brief exposure to uncomfortable cold is probably healthy
      • clean water
      • mineral content of food
      • microdosing is probably worth it, but perhaps better ignored until legal restrictions are relaxed enough for better studies on the effects of LSD and or psilocybin.
    • Are there a series of tests that would give someone a better understanding of what exercises and foods and style/timing of eating are potentially most suitable for a particular individual.
    • Is a varied diet actually misguided? If you run better on a particular set of foods, wouldn’t a varied diet be counter-productive?
    • Are there any easily-worn devices available to measure any of this stuff relatively accurately.
  • Fasting and autophagy. Is a weekly fast of 36 hours worth it? Perhaps 18/6 instead?
    • Three meals or more a day and the importance of breakfast seems like apostolic bullshit.
  • Benefits of cold immersion (cold showers, cryo).
  • Cake on Ubiquiti routers.

Replacing FiOS Quantum Router with Ubiquiti

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Verizon’s ONT was serving over coax as the house was wired with coax. Now that we use YouTube TV rather than traditional cable, we don’t need coax for anything, so rewired the house with cat5e to all floors. This change made it easier to get rid of the rental ($10 per month) Quantum router, since there was no advantage to serving anything over coax.

Bought a Ubiquiti Edgerouter X to replace the Quantum. Almost bought the ER-4 instead, but we only have 300/300 internet and it seemed that, at worst, the ER-X would be able to handle these speeds with hardware offloading. We’ve been beta testing Plumes for WiFi for a couple years now, so it was an advantage to have a router without built-in WiFi.

After setting up a basic config with the “WAN+2LAN” wizard everything was working fine, but there were some latency issues at busy times. Looking into the QOS options, the Smart Queue seemed the best candidate for solving latency by holding back some bandwidth in order to handle new requests. Unfortunately, the ER-X is not robust enough to handle Smart Queue with 300/300, so I ended up applying it only to uploads and by lowering the speed to around 100. Seemed better to allow new streams some space, rather than allowing existing streams to fully saturate connection.

In hindsight, an ER-4 might have been a choice for our speeds and apparent need for QOS, but the ER-X was only about $60, whereas the ER-4 was about $185. If we get additional speed upgrades from Verizon, we’ll have to either offload routing to the ER-X’s hardware, or pony up additional money for the ER-4. That said, even though the 4 is much beefier, it isn’t entirely clear to me that it could handle Smart Queue for speeds much higher than 300/300 anyway. It’s also unclear to me why Smart Queue should be necessary for speeds much higher than 300/300.

Update: removing smart queue and enabling offloading seems to be the best policy at this point. Investigating community project of adding CAKE for controlling individual devices that might be hogging bandwidth. Smart Queue seems to solve the wrong problems for my network at this point.

Fixing Ubuntu 18.04 and moving to PHP-FPM

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Moved vhost farm to Ubuntu 18.04 on Linode and hit some snags after deciding to move to php-fpm instead of mod-php.

Adding this to apache.conf instead of to each vhost config seems to work fine:

<FilesMatch "\.php$">SetHandler "proxy:unix:/var/run/php/php7.2-fpm.sock|fcgi://localhost/" </FilesMatch>

Add

<If "-f %{SCRIPT_FILENAME}"></If>

around the FilesMatch line to keep non php from being sent to unix sockets and ending up as lines in the Apache error log.

This also seems to work fine in apache.conf to enable http2 for all vhosts:

Protocols h2 http/1.1

Need to edit children in /etc/php/7.2/fpm/pool.d/www.conf as the default is set to 5. 35 seemed better.

Then a2enmod proxy_fcgi && a2dismod php7.2 gets you most of the way there.

Newer kernel prevented php-fpm from launching automatically on reboot, so rolled back to 4.15.18-x86 and this seems to fix php-fpm not launching on a reboot.

service php7.2-fpm reload never hurts, but shouldn’t be necessary on reboot.

This was helpful in getting to the bottom of the reboot issue: https://www.linode.com/community/questions/17135/php72-fpmservice-failing-after-reboot-nginx-error-502

Get rid of red padlock on email sent from server:

smtp_tls_security_level = may
smtp_tls_loglevel = 1
smtp_tls_CAfile = /etc/ssl/certs/ca-certificates.crt

LetsEncrypt/Certbot Fun

sudo ./letsencrypt-auto –apache -d example.com -d www.example.com

Remove cert:

certbot revoke --cert-path /etc/letsencrypt/live/CERTNAME/cert.pem