## OpenClaw hardening + audit
- Applied reversible OpenClaw hardening changes:
  - `tools.exec.security = allowlist`
  - `tools.exec.ask = on-miss`
  - `plugins.entries.acpx.config.permissionMode = approve-reads`
  - `plugins.entries.acpx.config.expectedVersion = 0.1.15`
  - pinned `plugins.installs.clawrouter.spec` to `@blockrun/clawrouter@0.12.43`
- Cleaned local `asana` skill so it no longer reads OAuth client credentials from environment variables; it now uses `~/.clawdbot/asana/credentials.json` only.
- OpenClaw restarted cleanly after config patch; Telegram stayed up.
- Deep security audit result after changes: **0 critical, 5 warnings, 2 info**.
  - Remaining warnings:
    - Claude/Claude Opus CLI workers are below recommended model tiers.
    - Extension plugin tools are still reachable under permissive tool policy for several agents.
    - `clawrouter` plugin flagged by heuristic scanner for possible exfiltration patterns.
    - `asana` skill still flagged heuristically because it reads local token files and talks to the Asana API.
    - deep gateway probe still warns: missing scope `operator.read`.
  - Info:
    - Tailscale Serve exposure is enabled for the gateway on the tailnet.
    - attack surface summary is otherwise in personal-assistant / trusted-operator mode.
- Good operational summary to remember: no active critical findings remain; next optional pass would be tightening agent tool policies, disabling/reviewing `clawrouter`, disabling `asana` if unused, or investigating `operator.read` for the deep probe.

## Workout note (Ignacio)
- Ignacio will share minute-by-minute workout updates so we can help assemble the next workout plan tomorrow or the day after.
- Current machine detail to remember: leg curl is being done on a **Mastertech prone leg curl** machine.
- This machine has **no intermediate weights**.
- Warm-up sets used today on leg curl:
  - first warm-up: **20 kg**
  - second warm-up: **30 kg** instead of **27.5 kg** because that increment is not available.
- Target for the first working set after warm-up was **RIR 1**, but the actual effort felt closer to **RPE 7 / ~RIR 3+** (at least 3 reps left in reserve), so the set likely landed too light versus target.
- Preference to account for in planning: Ignacio would like to do **yoga on Wednesdays**, after the gym.
- Future programming note: review **rest times**, especially whether **5 minutes on Smith squats** is excessive for his current goal/workout flow.
- Today, for **Smith squat warm-ups**, Ignacio used **3 min 30 s** of rest before the **first warm-up set**.
- For the **second Smith squat warm-up**, Ignacio tested a shorter rest of **2 min 30 s** and it felt good: not cold, rather **active/ready**.
- Ignacio will also use **2 min 30 s** of rest after the **third Smith squat warm-up**.
- The **fourth Smith squat warm-up** felt **a bit harder**, so Ignacio planned **3 min** of rest before the **first working set**, but ended up resting **5 min**.
- Result on Smith squats: he **performed well**, but the set also left him **pretty drained**, so he did **not increase the weight much** and will rest **5 min again** before the **last set**.
- Preference note: for **calf raises**, Ignacio prefers doing them on the **caballito** machine; correction from Ignacio: treat it as a **seated calf raise** machine.
- Important program correction for Jeff Nippard Min-Max 4x, **Week 1 / Full Body**: the original spreadsheet entry for **Standing Calf Raise** is **0-1 warm-up sets**, **1 working set**, **6-8 reps**, **1-2 min rest**. A prior Hevy entry with **2 warm-up sets (6-10, 4-6) + 1 working set** was an over-prescription compared with the source sheet.
- Verification status: this was later confirmed against **both** sources: the local **`Min-Max_Program_4x.xlsx`** copy and the local **`The_Min-Max_Program__4X.pdf`** copy (PDF page showing **Week 1 / Full Body** table). Both matched on the calf raise prescription.
- Hevy check succeeded: today's workout was found in Hevy as **`Full Body`** (`b276a355-a685-4db6-a704-34f41114256b`), from **2026-03-16 19:28:38 UTC** to **2026-03-16 21:35:18 UTC**, including **Seated Calf Raise** logged as warm-up **30 x 10 @7** and working/failure set **40 x 10 @7.5**.