Trying To Get Back Into the Swing of Things

Not sleeping well, dreamt last night that I overslept for an interview. My VP was there and she was pissed, it was supposed to be some kind of conference call that combined an interview with me trying to explain what went wrong and why it wasn’t my fault. We were rushing around, I still had to shower, I left my clothes at the hotel and the clothes I was wearing were gone. Then I found some pajama pants but that wasn’t going to be acceptable… Just a feeling of desperation. Probably stemming from the fact that things have gotten worse; I am probably going to lose my job over this. It will be a miracle if I am employed in January

11/05/2018 Monday

9:25 – Seated Scapular Dips x 50

1:30 – Flat foot squat x 1 min; toes straight ahead, knees hip width, knees in line with feet

Stand straight up

Flat Foot Squat x 1 min; toes slightly out, feet slightly wider, knees flared out

Up Dog off of desk x 45 sec

2:25 – Neck Mobility Drills

Torso Mobility Drills

Bent Over Rear Leg Lifts 2×15/side; don’t arch back; pull legs straight back, don’t let them veer to the side.


2:30 – Rotating side planks with lat pull x 20/side;

This is basically starting in the pushup position and then rotating to the side up onto one arm while pulling the opposite elbow up in a lat pull motion.

Neck Mobility

I have so much on my mind, and work is so busy, that I have just been in a funk. I stayed up last night watching the Monday night game and I have been trying to discipline myself to get up earlier in order to do what it is going to take to succeed in the storm I am facing, so I am super tired On top of that it has been cloudy and rainy so much over the last few months it’s hard to get motivated. I need the sunshine, I am a child of light.

I didn’t think I’d be able to motivate myself to do anything training-wise today, but I managed to dig down deep and tell myself to just do something! It doesn’t have to be noteworthy or record breaking, but damn, am I committed to being fit after 50 or not? Just sitting in this chair slaving away isn’t anything I can count on. My health is paramount whether I’m employed (or appreciated) or not. Plus Nutritional health and fitness is a passion. I would really love to be able to help others do this someday, but I need to walk the walk and have results to show it is possible. Am I going to doom myself to being one of the 99% that aren’t willing to do what it takes? As Will Smith said (and I’m paraphrasing), with everything going on, am I really going to kick myself in the balls??

11/07/2018 Wednesday

One thing I need to remember is that even on an extremely off day I can still do something, like yesterday. Just doing some neck and hip mobility drills matters. I also need to remember that I can just do some flexing. That is a million times better than nothing. It keeps the muscle tissue active and does help get the blood moving at least a little.

I am taking it easier today because I can feel in my throat that I’m starting to come down with something. Maybe that’s been my problem all week.

10:00 Stairs 2 x 2 stories;

11:00 biceps Flex 2 x 10

Triceps flex 1 x 15

Neck Mobility

1:20 – Biceps Flex x 25

Triceps Flex x 25

Really feeling under the weather. Had homemade soup for lunch with some pepper mash in it, and some tea. I have taken a zicam and 2000 mg vitamin C so far.

4:00 – Stairs 3 x 2 floors

11/09/2018 Friday

Did pretty much nothing but slave away yesterday. Just a guiling f*ing day! I did do the stairs once, 8 floors up and down, plus neck mobility.

Today I Plan to do more. I have been waking up around 5:45 to let the puppy out and when I come back to bed I am putting a couple of pillows in front of me while sitting criss-cross apple sauce (I know!) and laying my head on them for a good 20 minutes or so for some lower back stretch. Then I lay flat with a pillow under my knees and fall back asleep for about 20-30 minutes. I hope this is helping with my flexibility, I think it is.

I am about over this damn broken middle finger, it is driving me crazy. I’m going to start pushing myself on my cubicle prison workouts despite this limitation. I can’t let myself fall apart so I can be a greater contributor to big pharma’s coffers. I refuse to become “institutionalized”.

11:45 Finally getting around to it.

Shoulder Circles x 50 front and back

Rear rhomboid Squeeze x 25; this time instead of pressing my elbows into the sides of my chair back I tried to touch my elbows to each other behind my back; didn’t feel it in my rear delts at all.

12:40 – Knee Pushups x 32; narrow hands and elbows; shoulders fatiguing big time, barely even felt it in my chest. It’s like I haven’t done pushups in 10 years. Man, it’s insane how quickly you lose your fitness with any kind of setback or time off once you are over 50.

Have a Great Day!




Every time I hear about how we need an accountability partner, or that we need to find our Jonathon to hold us accountable, I feel more exhausted than I already am.

It implies that, even though we can never do enough, we should always be striving for more. I want to be done with striving. That may be cool for all the type A’s out there, but I am not a type A. Our society holds the type A personalities in higher esteem than others, but not all societies do. We are missing it. If our message to the unsaved is “come and be as exhausted as we are”, how many unbelievers are going to be willing to give salvation a chance? Didn’t Jesus say “My yolk is light”? Isn’t that the message we should be sending?

I want to find a Jonathon so I can have a brother in arms that I can lean on, and who can lean on me because we are bleeding, shell shocked and overwhelmed by the assault we are under in this war. I want someone who can put down some suppressing fire while I take a minute to catch my breath and reload, not someone to keep pushing me harder and harder. I don’t want someone to hold me accountable, if I am a true Christian the Holy Spirit can do that, I want someone to empathize with me. I want a safe place in which to work through my problems. An accountability partner does not sound the same as loving friend, brother, compadre, or bro.

We are under the (false?) impression that primarily God wants to be worshipped by us, but I propose that foremost He wants to be loved by us. He could have achieved worship without giving us free will. Worship can be coerced, but love cannot be. Not true love.

pRISON cUBE wORKOUT – 7/13/2017

Deload Week Thursday

This has been a grueling two weeks here in the joint.

Reverse Hyperextension for Glutes – 30

Calf Extension – 50lb x 12; 125lb x 25 – not quite failure

Reverse Crunch – 41 good ROM

Pushup – 44 – Reached Failure, good form, good ROM

Hamstring Curl – 15 x 35 – Close to Failure

Leg Extension – 30 x 20; crazy burn, couldn’t take any more

Bicep Dumbbell Curl – 15 x 30; probably would have failed at 35

Dumbbell overhead Press – 10 x 30

Lying Tricep Dumbbell Extension – 10 x 20

Seated Overhead Dumbbell Tricep Extension – 10 x 15; elbows burning (1 Dumbbell held in both hands)

Lat Pull Down – 75lb x 20


Iso chest squeeze Upper – 45 seconds; mega intensed, arms shaking the whole time

Have a Great Day!


Cubicle Prisoner Workout – 6/7/2017

Murph Wednesday or Weird Wednesday

After waking up yesterday early enough to get to work by 7:30, I couldn’t fall asleep until 10:15 last night. There was a fair amount of tossing and turning during the night too, so not a great night. Still managed to get up a few minutes before 7 and get back to my cell by 8:00 this morning. Mega dehydrated during the night too, drank about 82 ounces of water by the time I got up this morning. My back felt ok upon waking, but at some point before leaving work I tweaked it bending down to pick something up. I was careful as usual, but sometimes that doesn’t matter.

Walking Lunge – 20; not quite failure, but form got really sloppy after 17 or 18

Thought I could make it without coffee, but no. So I did my walking lunges on the way to get coffee, and my back feels markedly better. I really feel it in my quads and butt too. I mean they are so tight I think I need to do a stretching routine right now! In fact, I will. 45 seconds on glutes and 30 seconds on Quads.

I took my last Prime Male this morning, but I don’t know if I want to cycle off on Murph Wednesday, so I brought my old bottle of Halotropin for the day just in case.

Have a Great Day!


AC Joint Rehab – 11/14/17 – Tuesday

Start off with some neck mobility, then go straight into shoulder mobility consisting of large arm circles, then slow arm crossovers with a pause in the front and in the back. Shrugs with arms extended out to the sides x25. Tried following up with regular seated shrugs, but was really feeling it in my clavicle.

-Side delt raise with arms straight, no weight x30.

– Front delt raise with straight arms and no weight x30 – alternated grip from pronate-neutral-supinate then back to pronated grip, basically 10 reps for each hand position.

– rear delt raise with straight arms no weight x30 – bent forward at 90 degrees, pause at top of movement.

*Note that all of this was done seated.

2 min break

-seated back extensions x10; as much ROM as possible without feeling any significant stretching in my back

– seated gentle back stretch, touch the floor

– bicep curl purple band x20; ran the purple band under ball chair to shorten band

– clasp hands behind back and stretch

Have a Great Day!