Fitness / Motivation / Technology & A.I / Crypto
Welcome to Edition 115 of the Powerbuilding Digital Newsletter—your weekly reset for strength, mindset, and innovation. Whether you’re training for progress, chasing clarity, or staying on top of the latest in tech and digital evolution, this edition is built to keep you moving forward with focus and intent.
Here’s what’s on deck this week:
- Fitness Info & Ideas
Straightforward training principles and performance tactics designed to help you build strength efficiently and sustain long-term results. - Motivation & Wellbeing
Discipline, not motivation, drives success. We share mindset tools and daily practices to help you stay steady when things get tough. - Technology & AI Trends
From new AI breakthroughs to practical digital tools, we break down what’s shaping the next wave of productivity and creative potential. - Crypto & Digital Asset Trends
The focus is on function—emerging Web3 platforms, real-world blockchain applications, and digital ecosystems driving innovation across industries.
Edition 115 is about refinement—cutting distractions, doubling down on consistency, and building with purpose. Let’s get into it and keep evolving, one rep and one idea at a time.
Fitness
Push, Pull, Legs: The Bodybuilder’s Perfect Split Explained
In a world filled with flashy workout programs and ever-changing fitness fads, one structure has stood the test of time: Push, Pull, Legs (PPL).
It’s simple. It’s balanced. And it works—whether you’re a beginner learning proper training structure or an advanced lifter chasing progressive overload.
The PPL split efficiently trains the entire body, maximizes recovery, and allows consistent progression. Let’s break down why it’s considered the gold standard of bodybuilding splits.
What Is the Push, Pull, Legs Split?
The Push, Pull, Legs split divides training into three sessions based on movement patterns:
- Push → Chest, shoulders, triceps (pressing muscles)
- Pull → Back, biceps, rear delts (pulling muscles)
- Legs → Quads, hamstrings, glutes, calves (lower body)
This approach aligns with how your body naturally functions and ensures every major muscle group gets trained twice per week if you run a 6-day cycle.
Why It’s Considered the Most Efficient Training Structure
The PPL split maximizes recovery and frequency—two keys to growth.
- Each muscle group gets 48–72 hours to recover before being trained again.
- It balances intensity and volume without overtraining any single group.
- It works seamlessly with progressive overload—the cornerstone of long-term gains.
The Science Behind the Split: Recovery and Volume Distribution
According to Journal of Strength and Conditioning Research, hitting each muscle group twice weekly leads to greater hypertrophy than once-per-week splits. PPL naturally fits that pattern while spacing recovery logically.
The alternating push/pull days prevent overlapping fatigue—allowing performance to stay high across the week.
Push Day: Training the Pressing Muscles
Push days target the front of the body—chest, shoulders, and triceps—responsible for pressing and pushing movements.
Sample Push Day:
- Barbell Bench Press – 4×6
- Overhead Press – 4×8
- Incline Dumbbell Press – 3×10
- Lateral Raises – 3×15
- Cable Triceps Pushdowns – 3×12
- Overhead Triceps Extensions – 3×15
Focus: Controlled eccentrics, lockout strength, and chest-shoulder balance.
Pull Day: Building the Back and Biceps
Pull days emphasize posterior chain and pulling muscles—back, traps, rear delts, and biceps.
Sample Pull Day:
- Deadlifts – 4×5
- Barbell Rows – 4×8
- Lat Pulldowns or Pull-Ups – 4×10
- Seated Cable Rows – 3×12
- Face Pulls – 3×15
- Barbell Curls – 3×10
- Hammer Curls – 3×12
Focus: Squeeze the back, control momentum, and build thickness and width evenly.
Leg Day: Developing Strength and Power from the Ground Up
Leg day builds the foundation. It hits quads, hamstrings, glutes, and calves—the largest muscles in the body.
Sample Leg Day:
- Squats – 5×5
- Romanian Deadlifts – 4×8
- Leg Press – 4×12
- Walking Lunges – 3×10 each leg
- Leg Curls – 3×12
- Standing Calf Raises – 4×15
Focus: Full range of motion, strong core bracing, and even leg development.
The Benefits of Push, Pull, Legs
- Balanced muscle development
- Efficient recovery
- Flexibility (3–6 days per week)
- Easy to track progressive overload
- Scales for all experience levels
Push, Pull, Legs for Beginners vs. Advanced Lifters
Beginners:
- 3-day split (Push / Pull / Legs / Rest / Repeat)
- Focus on form and consistency
Intermediate to Advanced:
- 6-day split (Push / Pull / Legs x2 weekly)
- Focus on higher volume and intensity
Weekly Schedule Options
3-Day Split Example:
- Monday – Push
- Wednesday – Pull
- Friday – Legs
6-Day Split Example:
- Mon – Push
- Tue – Pull
- Wed – Legs
- Thu – Push
- Fri – Pull
- Sat – Legs
- Sun – Rest
Balancing Volume and Intensity
- Hypertrophy Focus: 3–4 sets, 8–12 reps
- Strength Focus: 3–5 sets, 4–6 reps
- Endurance/Conditioning: 2–3 sets, 12–15 reps
Adjust volume depending on fatigue, recovery, and progression.
Accessory Work and Isolation Movements
Accessory lifts fix weak links and improve symmetry.
Examples:
- Push: Dumbbell Flyes, Overhead Extensions
- Pull: Rear Delt Flyes, Preacher Curls
- Legs: Hip Thrusts, Abductor Machine, Hamstring Curls
Common Mistakes to Avoid
- Overtraining without deloads
- Skipping mobility and warm-up work
- Ignoring weak points (rear delts, hamstrings, core)
- Neglecting progressive overload tracking
Nutrition and Recovery for Maximum Growth
- Protein: 1g per pound of bodyweight
- Calories: Slight surplus for muscle growth
- Sleep: 7–9 hours for optimal recovery
- Hydration: 3–4 liters daily
Muscle growth doesn’t happen in the gym—it happens during recovery.
Push, Pull, Legs vs. Other Training Splits
| Split Type | Pros | Cons |
|---|---|---|
| Bro Split (1 muscle/day) | High focus per group | Low frequency |
| Upper/Lower | Good balance | Less variation |
| Full Body | Great for beginners | Limited recovery under heavy load |
| Push/Pull/Legs | Optimal balance of volume, recovery, and frequency | Requires commitment (5–6 days for best results) |
Sample 6-Day Push, Pull, Legs Routine
Day 1 – Push
- Bench Press 4×6
- Overhead Press 4×8
- Dumbbell Incline Press 3×10
- Lateral Raises 3×15
- Skull Crushers 3×12
Day 2 – Pull
- Deadlifts 4×5
- Barbell Rows 4×8
- Pull-Ups 4×10
- Dumbbell Shrugs 3×12
- Hammer Curls 3×10
Day 3 – Legs
- Squat 5×5
- Romanian Deadlift 4×8
- Leg Press 4×10
- Calf Raises 4×15
Repeat Days 4–6, adjusting load slightly lower to manage fatigue.
How to Progress Over Time
- Add 2.5–5 lbs weekly to compound lifts
- Track reps and volume for steady progression
- Use deload weeks every 6–8 weeks
- Prioritize recovery weeks as much as PRs
The Power of Simplicity and Consistency
The Push, Pull, Legs split is the blueprint of balanced strength training. It’s simple enough for beginners and powerful enough for seasoned lifters.
It teaches the ultimate lesson: you don’t need complexity to grow—you need consistency, effort, and intelligent structure.
Stick to the basics. Train hard. Recover smarter.
The classics never die—and PPL is proof.
Sources
- Journal of Strength & Conditioning Research – Frequency and Hypertrophy Studies
- NSCA Guidelines on Split Training
- Schoenfeld, B.J. – Science and Development of Muscle Hypertrophy
- Zatsiorsky, V.M. – Science and Practice of Strength Training
Motivation
How to Control What You Can and Let Go of the Rest
Every day you’re hit with chaos — the market shifts, people act irrationally, plans fall apart. Most of it is out of your hands. But here’s the truth: trying to control what you can’t is the fastest route to burnout.
The most disciplined people don’t control everything; they control themselves—their effort, focus, and response. That’s where peace and power begin.
The Illusion of Control
Humans crave certainty. The mind believes that if it can predict or manipulate everything, it can stay safe. But that’s an illusion. Control is limited—and pretending otherwise creates frustration and anxiety.
The Two Circles Framework: Control vs. Concern
Visualize two circles:
- Inner Circle – Control: Your choices, habits, effort, mindset.
- Outer Circle – Concern: Other people’s opinions, outcomes, weather, timing.
The more energy you spend on the outer circle, the less you have for the inner one. Mastery means constantly pulling your focus back inward.
Why Letting Go Is a Strength, Not a Weakness
Letting go isn’t quitting—it’s refusing to bleed energy into what won’t change. It’s emotional intelligence in action. The ability to release what’s out of your hands gives you leverage where it counts.
The Psychology of Control and Anxiety
Studies in Journal of Behavioral Therapy show that perceived lack of control heightens stress responses. But the inverse is also true—when people focus on controllable actions, anxiety drops.
You can’t control outcomes, but you can control inputs. And over time, inputs drive outcomes.
What You Can Actually Control Daily
- Your effort and consistency
- The meaning you assign to events
- How you treat others
- How you manage time, sleep, and recovery
- Your focus and mental narrative
That’s your zone of influence. Everything else is noise.
What You’ll Never Control (No Matter How Hard You Try)
- Other people’s behavior
- External validation or approval
- Timing of results
- The past or future
- Random events and luck
Learning to release these isn’t apathy—it’s clarity.
Step 1: Pause and Recognize the Battle You’re Fighting
When you catch yourself spiraling—pause. Ask:
“Is this something I can act on, or am I trying to manage the unmanageable?”
Awareness breaks emotional autopilot.
Step 2: Separate Emotion from Influence
You can’t control your first emotion, but you can control your second response. Let the wave hit—but don’t drown in it. Observe it, then act with logic.
Step 3: Redirect Your Focus to Action
Instead of fixating on what’s wrong, ask:
“What can I do, right now, to improve this?”
Action shifts you from victimhood to ownership.
Step 4: Build a System of Acceptance
Acceptance isn’t surrender—it’s alignment with reality. Create rituals that reinforce this mindset:
- Journaling to process emotion
- Meditation or prayer for perspective
- Physical training to channel stress into growth
Tools and Practices to Train Emotional Control
- Box Breathing (4-4-4-4): Regulates nervous system.
- Reframing: Turn obstacles into opportunities.
- Daily Review: List what you handled well vs. what you can’t control.
Control is a muscle—train it.
How to Let Go Without Giving Up
Letting go means releasing attachment, not ambition. You still aim high—but without needing to dictate every outcome. Detachment keeps you powerful under pressure.
Control in Fitness: Training, Recovery, and Patience
You can control your training, nutrition, and sleep—but not exactly when the physique shows. Trust the process. Over-control leads to burnout; patience leads to progress.
Control in Life: Relationships, Work, and Uncertainty
You can’t control others’ choices or timing in business. What you can control is how you show up—with integrity, consistency, and standards that reflect your values.
Stoic Wisdom for Modern Times
Marcus Aurelius wrote:
“You have power over your mind—not outside events. Realize this, and you will find strength.”
Stoicism wasn’t about emotionlessness—it was about emotional mastery. Replace reaction with response.
Common Mistakes People Make About Control
- Believing control equals certainty
- Micromanaging others to feel secure
- Confusing surrender with weakness
- Trying to “positive-think” away what needs acceptance
Real power isn’t in forcing life—it’s in aligning with it.
Peace Is a Discipline
You’ll never control everything—but you can control enough to transform your life.
Control your effort.
Control your attitude.
Control your response.
Then release the rest. Because the freedom you want isn’t found in total control—it’s found in trust, discipline, and peace of mind.
Sources
- Epictetus – The Enchiridion
- Marcus Aurelius – Meditations
- Journal of Behavioral Therapy – Perceived Control and Anxiety Studies
- Covey, S. – The 7 Habits of Highly Effective People
Technology & A.I
Project Horizon: CoreWeave and Poolside Break Ground on Massive West Texas AI Campus
AI infrastructure is going off-grid. Poolside, an AI startup backed by Nvidia, is partnering with CoreWeave to launch Project Horizon—a massive data center complex in West Texas that’s designed from the ground up to power the next generation of AI workloads.
Spanning 568 acres, the site will roll out in eight phases, with each phase adding 250 megawatts of capacity. CoreWeave will handle operations for Phase One and supply over 40,000 Nvidia GPUs—a signal that GPU-intensive AI computing is now a long-term infrastructure game.
Key Features
- Self-Powered: The site taps into an existing on-site gas plant and nearby pipelines, allowing it to generate its own electricity—lowering costs and increasing energy control.
- Strategic Location: Built on land owned by the Mitchell family, known for oil and gas operations, the location also benefits from robust natural gas and water infrastructure.
- Expandable Capacity: CoreWeave has options to scale the campus by another 500 megawatts, making this one of the largest AI-ready builds in the U.S.
The Bigger Picture
Project Horizon is part of a broader AI infrastructure land grab:
- OpenAI is locking in silicon deals with AMD, Broadcom, and Nvidia.
- Nscale just partnered with Microsoft for access to 200,000 Nvidia GPUs.
- A mega-consortium including BlackRock, Nvidia, Microsoft, and xAI (Elon Musk) is reportedly eyeing a $40 billion acquisition of a global data center operator.
As demand for compute soars, the edge goes to those who own their energy, control their chips, and localize their operations.
Meta Teams Up with Arm to Power AI Personalization Across Facebook & Instagram
Meta is going all-in on Arm. In a move that signals a major shift in data center architecture, Meta Platforms announced a multi-year partnership with Arm Holdings to deploy Arm-based chips across its infrastructure powering AI ranking, discovery, and personalization systems—the backbone of user experiences on Facebook, Instagram, and more.
- Arm Enters the AI Arena: Already dominant in smartphones, Arm-based chips are now making serious inroads into data centers, challenging traditional x86 architectures from Intel and AMD.
- Performance & Efficiency: Meta says Arm’s architecture brings higher performance and lower power use—a key advantage for scaling compute-heavy AI models.
- AI Infrastructure at Scale: Meta is also investing $1.5 billion into a new Texas data center, its 29th facility globally, aimed at expanding compute for AI workloads.
Open-Source Momentum
The two companies aren’t just collaborating behind closed doors—they’re open-sourcing the software improvements Meta made to optimize AI infrastructure for Arm. That could accelerate industry-wide adoption by making it easier for other developers and data centers to switch from x86 to Arm-based systems.
This partnership gives Arm Holdings (backed by SoftBank) another huge vote of confidence as it fights for territory in Intel and AMD’s strongholds—PCs and servers. Meta’s decision to shift toward Arm not only changes the infrastructure narrative, but could also catalyze a wave of energy-efficient AI compute builds across the tech world.
As AI models grow larger and more embedded into daily apps, hardware choices are becoming strategic battlegrounds—and Arm is quickly becoming a serious contender.
Anthropic Launches Haiku 4.5: Smaller, Cheaper, and Surprisingly Capable
Anthropic’s smallest AI model just got a major upgrade.
The company has launched Haiku 4.5, a compact AI system designed to deliver high performance at a fraction of the cost. According to Anthropic, Haiku 4.5 performs as well—or even better—than the company’s Sonnet 4 model on tasks like coding, while costing just one-third as much. Compared to Opus, its most powerful model, Haiku is fifteen times cheaper to operate.
Why This Matters:
- Lower Costs = Broader Adoption: With cost becoming a key barrier to entry, smaller, high-efficiency models like Haiku make it easier for enterprises—especially those outside of Silicon Valley—to integrate AI at scale.
- Enterprise-First Strategy: About 80% of Anthropic’s revenue comes from enterprise clients. The company now serves over 300,000 businesses, many of which use Claude-powered tools internally or across customer-facing platforms.
- Smart Scaling: Companies can now mix and match models—using high-end models like Opus for strategic planning while deploying lightweight models like Haiku for tasks like web search and content synthesis.
Behind the Numbers:
- Cost-Effective AI: Haiku 4.5 is built for efficiency, helping organizations deploy AI to hundreds or thousands of employees without incurring high operational costs.
- Revenue Growth: Anthropic’s annual revenue run rate has reached nearly $7 billion, underscoring the rising demand for flexible, affordable AI tools.
The Shift Toward Smaller Models
In the early AI boom, companies raced to build the biggest, most powerful models—but the tide is shifting. Enterprises are now prioritizing value, versatility, and deployment cost, especially as internal use cases expand.
“Small models really help because they’re more economical to deploy at scale,” said Mike Krieger, Anthropic’s Chief Product Officer.
The Bottom Line
Anthropic’s Haiku 4.5 reflects a broader trend: smarter, not just stronger. As AI moves deeper into day-to-day business operations, the focus is increasingly on how to scale AI systems sustainably—without breaking the compute budget.
Crypto
a16z Crypto Backs Jito with $50M: Big Bet on Solana’s Liquid Staking Future
Andreessen Horowitz’s crypto division (a16z Crypto) has invested $50 million into Jito, a liquid staking protocol built on Solana. The investment includes a discounted purchase of Jito’s native token, part of a long-term strategic push to establish Solana as a central hub for internet capital markets.
What is Jito?
- Jito lets users stake SOL while retaining liquidity via a derivative token, JitoSOL.
- It’s governed by the Jito Foundation and developed by Jito Labs, which also manages infrastructure.
- As of now, Jito holds $2.8 billion in TVL, making it Solana’s largest liquid staking protocol. By comparison, Marinade holds $1.9B and Ethereum’s Lido dominates with $33.9B.
Strategic Signals
- a16z’s investment follows earlier stakes in LayerZero ($55M) and Miden ($25M), signaling continued confidence in decentralized infrastructure.
- Jito’s legal team, led by Rebecca Rettig, has actively engaged U.S. regulators to clarify liquid staking’s legal framework. Her work is considered foundational for future ETF or ETP inclusion of JitoSOL.
The Regulatory Landscape
- The SEC’s Division of Corporate Finance released guidance in August suggesting some forms of liquid staking may not qualify as securities, depending on context.
- While this opened the door for protocols like Jito, internal disagreement remains. Commissioner Caroline Crenshaw criticized the guidance, urging caution from staking providers.
Competitive Landscape
- MoonPay launched a competing Solana liquid staking program in July, offering up to 8.49% yield.
- Jito’s inclusion in regulatory conversations alongside VanEck and Bitwise shows growing institutional interest in staking-enabled ETFs.
Why This Matters:
This isn’t just about staking—it’s about the future of yield-bearing crypto assets inside regulated products. If accepted by regulators, liquid staking could become a core feature of Solana-based ETFs, fundamentally shifting how traditional investors gain exposure to on-chain yield.
Standard Chartered Deepens Crypto Push with OKX: Institutional Custody Gets a Major Upgrade
Standard Chartered, one of the world’s largest systemically important banks (G-SIBs), is now officially the institutional custodian for OKX clients across the European Economic Area (EEA)—marking a huge milestone in the integration of traditional banking with crypto infrastructure.
What’s New:
- The two firms have launched a collateral mirroring program in the EEA.
- Institutional clients can now hold their crypto directly with Standard Chartered, while OKX mirrors those assets into its platform for trading.
- This expands a pilot originally tested in Dubai in April, adding regulatory weight and trust to institutional crypto operations in Europe.
This is not just another bank dipping its toes into crypto. Standard Chartered is the first G-SIB to integrate directly with a major exchange, allowing institutional clients to retain full custody with a traditional bank—a massive credibility boost for the space.
After October’s $20B flash crash, the crypto world was once again hit with “Wild West” narratives. Binance took the brunt of criticism due to pricing oracle failures and investor losses. In contrast, OKX’s partnership with Standard Chartered represents a secure, transparent, and compliant path forward for institutional participation.
Institutional Custody, Reinvented:
- Before this move, OKX clients typically held crypto on the exchange or through third-party custodians like Copper or Komainu.
- Now, European clients can keep assets fully off-exchange, directly in a regulated bank—and still access real-time trading through OKX.
Regulatory Alignment:
- OKX recently secured its license under Europe’s new MiCA framework, positioning itself for full compliance in the post-2025 regulatory environment.
- Standard Chartered’s direct involvement signals a shift in how institutions manage risk in the crypto space—favoring regulated custodianship over centralized exchange risk.
“This is about more than security—it’s about trust, transparency, and building real infrastructure,” said OKX Europe CEO Erald Ghoos. “Partnerships like this prove we’ve moved past the Wild West era.”
Florida Proposes Bill to Add Bitcoin and Digital Assets to State Investment Portfolio
Florida lawmakers have kicked off the 2026 legislative session by introducing House Bill 183 (HB 183) — a bold proposal that would give the state the green light to invest in bitcoin and other digital assets as part of its official treasury and retirement fund strategy.
What the Bill Would Do:
- Authorize up to 10% of money in state public funds — including the General Revenue Fund, Budget Stabilization Fund, and various trust funds — to be invested in digital assets.
- Permit the Florida Retirement System Trust Fund to also allocate up to 10% to digital assets.
- Define eligible investments to include bitcoin, tokenized securities, and NFTs, provided they are held via qualified custody or SEC-registered ETFs.
- Allow Floridians to pay certain taxes and fees using digital assets, with conversions handled automatically before transfer to the general fund.
Backed by Federal Momentum:
The bill directly references the March 2025 federal executive order establishing a Strategic Bitcoin Reserve, aiming to align Florida’s policy with emerging federal guidance. While the federal reserve will reportedly consist only of seized BTC (not active purchases), the move has sparked widespread interest in state-level digital asset frameworks.
“If anything, it validated the concept and put pressure on states to catch up,” said Treasury Secretary Scott Bessent.
Florida Joins the State-Led Bitcoin Reserve Movement:
HB 183 follows in the footsteps of Arizona, Texas, and New Hampshire, which all passed similar legislation in 2025. More than 50 state-level bitcoin reserve bills were introduced last year, with many stalling simply due to the end of legislative sessions — not lack of interest.
“Most of the failed bills you see are because the state legislatures adjourned,” said Julian Fahrer, founder of Bitcoin Laws. “I expect that number to grow next session.”
What’s Next:
HB 183 is now awaiting committee assignment. If it progresses through the House and Senate and receives the governor’s signature, it would go into effect July 1, 2026.
Ripple Partners with South Africa’s Absa Bank to Launch Institutional Crypto Custody
Ripple just made its first major move into Africa’s banking sector, announcing a strategic partnership with Absa Bank — one of the continent’s largest financial institutions — to roll out institutional-grade digital asset custody services.
- Ripple x Absa Bank: The collaboration enables Absa’s Corporate and Investment Banking division to offer secure, regulated custody for crypto and tokenized assets.
- Africa’s First for Ripple: This marks Ripple’s first custody partnership on the African continent, tapping into a growing wave of institutional interest in blockchain infrastructure.
- Regulatory and Security-First: Ripple’s tech stack is being used to meet Absa’s internal compliance, regulatory expectations, and enterprise-grade security standards.
The move comes amid increasing institutional demand across the region. According to Ripple’s 2025 New Value Report, 64% of finance leaders in the Middle East and Africa say they are actively prioritizing blockchain-based payment rails to speed up transactions and reduce costs.
This partnership signals broader momentum toward tokenization and digital asset infrastructure in emerging markets — not just for trading, but for the core custody rails that support real-world utility. For Ripple, it’s a clear push to expand beyond remittances and payments into the institutional backbone of the financial system.
Powerbuilding Digital 