Mekka Okereke

Mekka Okereke - tech ramblings and natural bodybuilding

Shrug Drop Set 585, 495, 405

12 plates x 6 (585 lbs), 10 plates x 5 (495 lbs), 8 plates x 5 (405 lbs). Because this was the last set and a drop set, I allow myself to get a little sloppy with the form.

This is heavy if you do it with the correct form. I like drop sets because it lets me fully fatigue the traps without having to go super heavy. I find I get decent strength in my traps by pre-fatiguing with very high rep sets before the drop sets.

I do this at the end of the shoulder workout.

  • 225 x 45
  • 315 x 30
  • 405 x 25
  • Drop set: 585 x 5, 495 x 5, 405 x 5
  • Drop set: 585 x 5, 495 x 5, 405 x 5

Hammer Decline Bench. 10 Plates X 10 Reps

I like to use the Hammer strength machine for decline bench press. I feel like the restricted range of motion is safer on my shoulders, and I can safely go heavy without a spotter. I say heavy, but I keep the rep range at 10+, as most gyms don't have 100 lb plates. I squeeze at the top to try to exhaust the muscle so I fail as close to 10 as possible. I do chest and back on the same day, so I super-set with heavy rows. You can see the row machine set up in the background.

I like to use the Hammer strength machine for decline bench press. I feel like the restricted range of motion is safer on my shoulders, and I can safely go heavy without a spotter. I say heavy, but I keep the rep range at 10+, as most gyms don’t have 100 lb plates. I squeeze at the top to try to exhaust the muscle so I fail as close to 10 as possible.

This was at the LA Fitness in Irvine, where I used to work out while I was at Amazon.

Strict Military Press Up To 275 Lbs

1st day doing heavy military press (aka shoulder press) since tearing my achilles months ago. I didn't go super heavy, but we all have to start somewhere. It sure felt heavy. We will rebuild... Even when I go heavy, my focus is always on slow, controlled reps with no leg assistance or lean back. I find the full range of motion allows me to add strength without adding too much size on my shoulders or tightening up. 135 x 10 225 x 5 255 x 3 275 x 1 Vertical video. Deal with it! : )

Now that my achilles is feeling better, I can do some overhead military press again. I like to do these with strict form until I get the feel back. I went up to 275 lbs, which was not bad for 1st day back. When I get to 315, I will start push-pressing to get more reps. I find it unnecessary to go over 315. I can get as big and strong as I need to be by adding a few sets at 315. I’ll use the seated Hammer strength if I feel I really want to go heavier. Much safer on the old joints.

Lifting At Muscle Beach In Venice

Lifting outdoors is great! I went to Muscle Beach in Venice for a little lifting action: Chest and Back split. Bench Press 315 x 9 reps, full range of motion, slow and controlled. Belly all hangin' out as usual. :) Still recovering from a torn achilles, so no leg day for over 5 months now. :( Soon...

I was in LA for the weekend so decided to swing by Muscle Beach for a workout. It was Chest and Back day. I don’t really go super heavy that much anymore, so just went up to 315 on flat banch. I got it 9 times with full range of motion and slow controlled reps.

Google Store Launches!

Google Store Image

Visit the Google Store. The press has been kind so far. I’m impressed that they picked up some of the more customer friendly commerce details in the site. This was a lot of work and I’m super proud of the team that came together to build this. It’s a greatly improved customer experience, and really showcases the products that are built with Google.

  • Responsive and optimized for mobile
  • Material Design
  • All new CMS, and a proper split of Catalog, Offer (Pricing), and Marketing information
  • Improved order management and customer service options
  • Significant latency reductions

Some Press:

Google's Project Zero

The security team at Google is good. Really good. Sometimes they find bugs in our programs that hackers could exploit. We fix these as fast as we can. Sometimes they find bugs in programs written by other companies. Google Security warns these other companies in private, then gives them 90 days to fix the bugs before they tell the world. If the 90 days passes and the company has still not fixed the bug or told their customers yet, then Google Security makes the vulnerability publicly known. This is called “disclosure.” Disclosure is done because if Google could find the bug, then someone else can too. As painful as it seems, disclosure is the right thing to do for users' safety.

There is a security bug in Windows 8.1. It was discovered and communicated to Redmond Sept. 30, 2014. As of January 5th, it’s still not fixed. This one is not a very scary bug for most users, but it should be fixed. So Google disclosed it.

Imagine bank robbers have a plan to rob a bank after hours. Their plan consists of two parts:

  1. sneak into the bank after it closes.
  2. fake the regional manager’s bank ID card and finger print to get into the vault.

This bug lets the robbers do step 2) very easily. The reason that it’s not that scary is because, well, you have bigger problems: namely the 5 or 6 bank robbers running around your bank after hours. In this analogy, the bank is your computer systems, and the robbers are the hackers. The vault is whatever private data you don’t want them to get (credit card info, unreleased movies, torture reports, etc).

References: Google’s official position on disclosure The actual Windows 8.1 bug report and sample exploit sent to MSFT Sept 30, 2014:

Howard Hackathon 2014

I was lucky enough to be asked to be a judge at the 2014 Howard University Hackathon sponsored by Google. It was a blast.

At some point during every 24hr hackathon, energy gets looowww. You have to do so something to pick everyone up! Sometimes this is a run around the building, or group jumping jacks. Howard University and Hampton University set a new bar, with the “2am Turn-Up!” The main Hackathon room had a full AV and sound system, which the kids found and put to good use. One of the Howard students DJ’d from his Macbook.

Here are some Howard University hackers declaring once and for all that Howard University is “The Real HU™.” Of course Hampton University had an equal response.

1st prize went to an iOS app and REST API for aggregating NCAA sailing results and making them available. They quoted Google’s mission to “Organize the world’s information and make it universally accessible.” They then noticed that Google will provide soccer or World series scores, but not college sailing. So they made a scraper/parser/data persistence layer. Then they made a REST API. Then they made an app. The app used some very cool parallax and blur effects.

At some point during every 24hr hackathon, energy gets looowww. You have to do so something to pick everyone up! Sometimes this is a run around the building, or group jumping jacks. Howard University and Hampton University set a new bar, with the "2am Turn-Up!" The main hackathon room had a full AV and sound system, which the kids found and put to good use. One of the Howard students DJ'd from his Macbook. Here are some Howard University hackers declaring once and for all that Howard University is "The Real HU(tm)." Of course Hampton University had an equal response. 1st prize went to an iOS app and REST API for aggregating NCAA sailing results and making them available. They quoted Google's mission to "Organize the world's information and make it universally accessible." They then noticed that Google will provide soccer or World series scores, but not college sailing. So they made a scraper/parser/data persistence layer. Then they made a REST API. Then they made an app. The app used some very cool parallax and blur effects. http://mekka-tech.com