Workout Plan

Tue, 06 Jan 2026 13:00:00 +0000

Weekly Training Plan with Fallback Levels

This plan is designed to be failure-tolerant.
The goal is consistency, not perfection.

If a full session does not happen, you drop down a level, not to zero.

Weekly Structure (Anchor)

Monday / Wednesday / Friday: Cardio
Tuesday / Thursday: Strength
Weekend: Off or optional easy walking

CARDIO DAYS (MWF)

Level 1 — Full Cardio Stack (Ideal)

Zone 2 run: 20 minutes (outdoors)
Row erg: 5 min on / 2 min rest / 5 min on (moderate, controlled)
Jump rope:
- 1 min on
- 30 sec rest
- 1 min on

This is the target session.

Level 2 — Anchor Only (Very Acceptable)

Zone 2 run: 20 minutes

If this is all you do, the day counts.

Level 3 — Indoor / Low-Friction

Row erg: 12–15 minutes, continuous
Easy to moderate pace
No intervals

Use this when weather, time, or motivation blocks running.

Level 4 — Bare Minimum (Non-Zero Day)

Row erg: 6–8 minutes easy
OR
Brisk walk: 10 minutes

Purpose: maintain habit and circulation.

Cardio Rules

Never “make up” missed cardio later
Never skip because it “doesn’t count”
Zone 2 stays truly easy

STRENGTH DAYS (TR)

Current Strength Pattern

Pyramid ladders

Exercises:

Pull-ups
Weighted squats
Push-ups
Planks (seconds)

Current ladder:

1–5–1 (up to 5, then back down)
Progressing toward 1–6–1 over time

Level 1 — Full Strength Session (Ideal)

Complete the full planned ladder for all movements
(e.g. 1–5–1, progressing to 1–6–1)
Controlled pace
Normal rest between sets
Stop immediately if form degrades

This is the session that drives primary strength progress.

Level 2 — Anchor Strength Session (Highly Acceptable)

Complete a reduced ladder for all movements
(e.g. 1–3–1 or 1–4–1)
Slower pace and/or longer rest as needed
Stop immediately after completing the descent

This preserves consistency and movement quality while reducing total load. It still counts as meaningful training.

Level 3 — Partial Strength

Choose one:

Pull-up pyramid only
Push-up pyramid only

Focus on quality, not speed.

Level 4 — “Just Touch It”

Choose one:

2–3 submax sets of pull-ups
2–3 submax sets of push-ups
A single 1–4–1 pyramid

Purpose: joint signal and continuity.

Strength Rules

Do not add intensity to compensate for missed volume
If elbows or shoulders feel off, stop early
Missing volume is fine; missing weeks is not

Simple Decision Rules

Time < 20 min: Level 3 or 4
Energy < 5/10: Level 2
Energy ≥ 7/10: Level 1

No negotiation required.

Core Principle

Something easy today beats something perfect tomorrow.

The plan succeeds as long as:

MWF remain cardio days
TR remain strength days
You never let “all or nothing” win

This is a system built to last.

Webmention Tutorial by Reilly Spitzfaden

Mon, 05 Jan 2026 15:00:00 +0000

Wow, posting to Mastodon with the little web experiements really pays off. I made a post about using web mentions and then Joe gives me this great resource by Reilly. Thanks to both of you!

Go Error Handling Pattern

Mon, 05 Jan 2026 14:00:00 +0000

A common pattern for handling errors in Go with context wrapping:

func doSomething() error {
    result, err := someOperation()
    if err != nil {
        return fmt.Errorf("failed to do something: %w", err)
    }
    return nil
}

Using %w allows error unwrapping with errors.Is() and errors.As().

Multiple Error Checks

func processFile(path string) error {
    f, err := os.Open(path)
    if err != nil {
        return fmt.Errorf("open file: %w", err)
    }
    defer f.Close()

    data, err := io.ReadAll(f)
    if err != nil {
        return fmt.Errorf("read file: %w", err)
    }

    // use data...
    return nil
}

Webmention Send Test

Mon, 05 Jan 2026 00:00:00 +0000

Testing that webmention sending works by linking to my own first post.

Webmention Test