Lu, Yukuan

肩部肌肉（三角肌）训练计划。

Sources:

1. 【全网最详细】一口气讲完如何增宽肩膀5cm｜含详细计划｜运动学博士的深度解析【哔需练练】

卧推是经典的胸部训练动作，本文是卧推的教学。

Sources:

1. Jeff Nippard 的卧推教学视频, Bilibili链接：Jeff Nipprad 如何完美地做到大重量卧推！
2. Bilibili 视频：Jeff Cavaliere 的卧推教学视频

我的 A/B 日力量训练计划。

我的 Vibe Coding 项目规范，这个文章会在我每次Vibe Code 前被喂给 Agent。

This note briefly discusses hardware security keys, the basic FIDO2 workflow, and two representative products: YubiKey and CanoKey.

Some familiarity with public-key cryptography and GnuPG is required to understand this post.

This note records a common OpenPGP private-key management scheme.

For background, see my own note on GPG. For my honest suggestion, please read the last section.

这篇文章的起因，是我偶然翻到了阮一峰在 2005 年前后写的一些文章，抱怨中国的网站备案制度和互联网审查制度。文章语气激烈， 甚至有些“公知”的味道。不过读者需要注意，这样的表达在当时的舆论环境中是很常见的。

• 关于网站备案
• 关于Google退出中国大陆

TLDR: 不要满足于Google

(Sidecar second display + BlackHole app + OBS Virtual Camera)

This note describes a setup for streaming on macOS using OBS for scene&visual control and the Bilibili macOS client for going live. It requires only a Mac and wired headphones.

The experience generalizes to other live streaming platforms.

Source:

• PAN: A World Model for General, Interactable, and Long-Horizon World Simulation

It also has a demo website.