Weekly log
| Day | Focus | Notes |
|---|---|---|
| Mon | Push / chest | Energy 1–5 after work |
| Wed | Pull / back | Lab day — keep session shorter |
| Fri | Legs + core | Long walk if weather is good |
With appsec
On heavy disclosure or CTF weeks I drop volume, not frequency. One solid session beats zero.
Copy this table into your own notes or add a new .mdx file under src/content/fitness/ for each month.