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kwhinnery / readme.md
Last active July 26, 2024 15:12
Lifting guidelines from Kevin Whinnery's "Refactor your health" talk

Strength training crash course

Hi there! If you've found your way to this document, you've likely seen my talk on "Refactoring your health", where I don't go into too much detail on how to do weight training. This page is my attempt to provide one more layer of information to get you started. Some opening caveats:

  • I am not a trainer or medical professional - this is based on what I have learned and what I personally prefer. You should start new fitness activities with the advice and support of a medical professional.
  • The most important part of strength training (especially for beginners) is consistency and injury prevention. Start small and build up slowly but steadily. You will get where you want to go eventually, but it requires time and patience.

Let's cover some basic parameters for strength training, and then dive into some specific techniques.

Cover the core movements

@kwhinnery
kwhinnery / hono_decorators.ts
Created January 24, 2024 18:13
Example code from today's decorators presentation! Uses the older Stage 2 decorators API - look for the Stage 3 decorators API to release in Deno 1.40.
// deno-lint-ignore-file no-explicit-any
import { Hono } from "https://deno.land/x/hono@v3.12.0/mod.ts";
import { Context } from "https://deno.land/x/hono@v3.12.0/context.ts";
import * as dejs from "https://deno.land/x/dejs@0.10.3/mod.ts";
// Initialize class routes by instantiating a version of them
export function register(...args: any) {
args.forEach((C: any) => {
console.log("Mounting routes for", C.name);
new C();
@kwhinnery
kwhinnery / server.tsx
Created December 13, 2023 23:17
A Hono application, built for Deno, that uses OpenAI to generate images.
/** @jsx jsx */
import OpenAI from "https://deno.land/x/openai@v4.20.1/mod.ts";
import { Hono } from "https://deno.land/x/hono@v3.11.6/mod.ts";
import {
getCookie,
setCookie,
} from "https://deno.land/x/hono@v3.11.6/helper.ts";
import { jsx } from "https://deno.land/x/hono@v3.11.6/jsx/index.ts";
// Create OpenAI API client and Hono app
{"uuid":"91af22b0-9548-11ee-bd8a-f77d23459a43","page":{"id":216600679,"data":{"appState":"[\"~#iR\",[\"^ \",\"n\",\"appTemplate\",\"v\",[\"^ \",\"isFetching\",false,\"plugins\",[\"~#iOM\",[\"$main\",[\"^0\",[\"^ \",\"n\",\"pluginTemplate\",\"v\",[\"^ \",\"id\",\"$main\",\"uuid\",null,\"type\",\"frame\",\"subtype\",\"Frame\",\"namespace\",null,\"resourceName\",null,\"resourceDisplayName\",null,\"template\",[\"^3\",[\"type\",\"main\",\"sticky\",null,\"paddingType\",\"normal\",\"enableFullBleed\",false,\"isHiddenOnDesktop\",false,\"isHiddenOnMobile\",false]],\"style\",[\"^3\",[]],\"position2\",null,\"mobilePosition2\",null,\"mobileAppPosition\",null,\"tabIndex\",null,\"container\",\"\",\"createdAt\",\"~m1701984946485\",\"updatedAt\",\"~m1701984946485\",\"folder\",\"\",\"screen\",null]]],\"codeEditor\",[\"^0\",[\"^ \",\"n\",\"pluginTemplate\",\"v\",[\"^ \",\"id\",\"codeEditor\",\"^4\",\"39a68fb8-220c-4d42-be4b-e9a532d355bb\",\"^5\",\"widget\",\"^6\",\"CustomComponentWidget\",\"^7\",null,\"^8\",null,\"^9\",null,\"
@kwhinnery
kwhinnery / server.ts
Created August 3, 2023 19:35
A simple link shortener built with Deno. Run with `deno run --allow-net --unstable server.ts`
const kv = await Deno.openKv();
Deno.serve(async (request: Request) => {
// Create short links
if (request.method == "POST") {
const body = await request.text();
const { slug, url } = JSON.parse(body);
const result = await kv.set(["links", slug], url);
return new Response(JSON.stringify(result));
@kwhinnery
kwhinnery / db.ts
Last active June 14, 2023 20:26
The beginnings of a link shortening service in Deno, using Deno KV and Oak. Live coded on 6/14 here - https://www.youtube.com/watch?v=XaZTGGnP6EU
const kv = await Deno.openKv();
export interface Link {
slug: string;
destination: string;
}
export async function getLink(
slug: string,
): Promise<Link | null> {
@kwhinnery
kwhinnery / server.tsx
Created June 2, 2023 16:12
A single file application in Deno, using JSX and TypeScript
/** @jsx h */
import { serve } from "https://deno.land/std@0.190.0/http/mod.ts";
import html, { h } from "https://deno.land/x/htm@0.2.0/mod.ts";
function Greeting({ name }) {
return <h1>Hello, {name}!</h1>;
}
function handler(_req: Request): Response {
return html({
{"uuid":"6d5c93ce-c7fe-11ed-9b8b-53fc17ea022d","page":{"id":140024616,"data":{"appState":"[\"~#iR\",[\"^ \",\"n\",\"appTemplate\",\"v\",[\"^ \",\"isFetching\",false,\"plugins\",[\"~#iOM\",[\"query1\",[\"^0\",[\"^ \",\"n\",\"pluginTemplate\",\"v\",[\"^ \",\"id\",\"query1\",\"type\",\"datasource\",\"subtype\",\"RESTQuery\",\"namespace\",null,\"resourceName\",\"c6476334-bcd2-4543-9b83-dc7f4bf51db5\",\"resourceDisplayName\",\"Sid's D&D API\",\"template\",[\"^3\",[\"queryRefreshTime\",\"\",\"paginationLimit\",\"\",\"body\",\"\",\"lastReceivedFromResourceAt\",null,\"queryDisabledMessage\",\"\",\"servedFromCache\",false,\"offlineUserQueryInputs\",\"\",\"successMessage\",\"\",\"queryDisabled\",\"\",\"playgroundQuerySaveId\",\"latest\",\"resourceNameOverride\",\"\",\"runWhenModelUpdates\",true,\"paginationPaginationField\",\"\",\"headers\",\"\",\"showFailureToaster\",true,\"paginationEnabled\",false,\"query\",\"monsters?challenge_rating={{numberInput1.value}}\",\"playgroundQueryUuid\",\"\",\"playgroundQueryId\",null,\
@kwhinnery
kwhinnery / characters.json
Created February 16, 2023 01:40
Example Retool Apps for Kevin's TTRPG talk at DeveloperWeek 2023
{"uuid":"87701b90-92b2-11ed-b072-13fe1ea2c3e2","page":{"id":128353720,"data":{"appState":"[\"~#iR\",[\"^ \",\"n\",\"appTemplate\",\"v\",[\"^ \",\"isFetching\",false,\"plugins\",[\"~#iOM\",[\"selectedCharacter\",[\"^0\",[\"^ \",\"n\",\"pluginTemplate\",\"v\",[\"^ \",\"id\",\"selectedCharacter\",\"type\",\"state\",\"subtype\",\"State\",\"namespace\",null,\"resourceName\",null,\"resourceDisplayName\",null,\"template\",[\"^3\",[\"_persistedValueGetter\",null,\"_persistedValueSetter\",null,\"persistValue\",false,\"persistedValueKey\",\"\",\"value\",\"null\"]],\"style\",null,\"position2\",null,\"mobilePosition2\",null,\"mobileAppPosition\",null,\"tabIndex\",null,\"container\",\"\",\"createdAt\",\"~m1673893610009\",\"updatedAt\",\"~m1673896563518\",\"folder\",\"state\",\"screen\",null]]],\"listCharacters\",[\"^0\",[\"^ \",\"n\",\"pluginTemplate\",\"v\",[\"^ \",\"id\",\"listCharacters\",\"^4\",\"datasource\",\"^5\",\"SqlQueryUnified\",\"^6\",null,\"^7\",\"579e96f7-980f-44e8-b2f4-688cd2da3660\",\"^8\",\"retool_db\",\"
@kwhinnery
kwhinnery / star-wars.json
Created December 19, 2022 22:10
Nine Star Wars Movies from the 12 Days of Retool
{"uuid":"23b73fd8-7fa8-11ed-a488-4bc5ba7c4a27","page":{"id":114516001,"data":{"appState":"[\"~#iR\",[\"^ \",\"n\",\"appTemplate\",\"v\",[\"^ \",\"isFetching\",false,\"plugins\",[\"~#iOM\",[\"onLoad\",[\"^0\",[\"^ \",\"n\",\"pluginTemplate\",\"v\",[\"^ \",\"id\",\"onLoad\",\"type\",\"datasource\",\"subtype\",\"JavascriptQuery\",\"namespace\",null,\"resourceName\",\"JavascriptQuery\",\"resourceDisplayName\",null,\"template\",[\"^3\",[\"queryRefreshTime\",\"\",\"lastReceivedFromResourceAt\",null,\"queryDisabledMessage\",\"\",\"servedFromCache\",false,\"successMessage\",\"\",\"queryDisabled\",\"\",\"playgroundQuerySaveId\",\"latest\",\"resourceNameOverride\",\"\",\"runWhenModelUpdates\",false,\"showFailureToaster\",true,\"query\",\"let userId = localStorage?.values?.starWarsMovieOrderId;\\n\\nif (!userId) {\\n // If this is a new user, set up an ID and allow the default rankings\\n userId = uuid.v4();\\n localStorage.setValue('starWarsMovieOrderId', userId);\\n}\\n\\nloadPreference.trigger();\\ncommunityPrefer